Non Violent Communication Marshal Rosenberg

NONVIOLENT COMMUNICATION
Extracts from Marshall Rosenberg books:

“Nonviolent Communication: A language of life”
“Nonviolent Communication: Companion workbook”
“Speak Peace in a world of conflict”
v.09.01
When you’re busy judging people,

you have no time to love them.
www.ayahuasca-wasi.com
CONTENTS
What people say about Nonviolent Communication

Foreword by Arun Gandhi
INTRODUCTION
Purpose of NVC
A way to focus attention
PART I - THE MECHANICS OF SPEAKING PEACE
The two questions

The NVC Process
Two parts of NVC
COMMUNICATION THAT BLOCKS COMPASSION

Diagnosis, judgments, analysis, criticism, comparisons
Denial of responsibility
Communicating our desires as demands
Deserve reward and deserve punishment
Freeing ourselves from cultural conditioning
OBSERVING WITHOUT EVALUATING

Distinguishing observation from evaluation
Exaggerations
IDENTIFYING AND EXPRESSING FEELINGS

Feelings versus non-feelings
Interpretations (not feelings) we confuse with feelings
General vs. specific emotions
Building a vocabulary for feelings
Some feelings when needs are not fulfilled
Some feelings when needs are fulfilled
TAKING RESPONSIBILITY
Four options on how to receive a negative message
Being motivated out of guilt
Other ways of denial of responsibility
THE NEEDS AT THE ROOT OF FEELINGS

From emotional slavery to emotional liberation
Some basic needs we all share
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REQUESTING THAT WHICH WOULD ENRICH LIFE

Using positive action language
Using specific action language
Making requests consciously
Asking for a reflection
Requesting honesty
Requests Vs demands
Camouflaged demands
PART II – APPLYING NVC
CHANGE WITHIN OURSELVES

Translating self-judgments into needs
Learning from our limitations
Recognition of choice at every moment
Translating “have to” to “choose to”
A violent word: “should”
Talking about what happened in the past
Healing old hurts –Mourning versus Apology
Don’t do anything that isn’t play!
Cultivating awareness of the energy behind our actions
RECEIVING EMPATHICALLY
Responding to the messages of others
Empathy lies in our ability to be present
Non empathic usual responses
Listening for feelings and needs
Paraphrasing
Pieces of advice
Sustaining empathy
THE POWER OF EMPATHY

Empathy and the ability to be vulnerable
Using empathy to defuse danger
Empathy in hearing someone’s “No!”
Empathy to revive a lifeless conversation
SEEING THE BEAUTY IN OTHERS

Seeing the beauty behind the language (don’t take it personally)
How to open people to listen to other options
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EXPRESSING ANGER FULLY

Distinguish stimulus from cause
Use anger as a wake up call
Four steps to expressing anger
Offering empathy first
Taking our time
THE PROTECTIVE USE OF FORCE

The thinking behind the use of force
The punitive use of force
The cost of punishment
Two questions that reveal the limitations of punishment
EXPRESSING GRATITUDE IN NVC

Praising and compliments as damaging judgments
Expressing gratitude in NVC
Receiving appreciation
PART III – SPEAKING FOR SOCIAL CHANGE
Psychological foundation of the domination societies

Creating change in our schools
Changing other social institutions
Applying restorative justice to change people’s behavior
Transforming enemy images for social change
Mediating between warring tribes
Making group meetings more productive
How to request when we don’t have enough time
NOTES
WORKSHOP DISCUSSION
10 STEPS TO PEACE
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What people say about Nonviolent Communication

(Compassionate Communication)
• NVC is a powerful methodology for communicating in a way

that meets both parties needs.
• It brings a more loving, compassionate, and nonviolent way
of understanding and functioning with others.
• NVC is a powerful tool for peace, it helps liberate us from
ancient patterns of violence, transforming potential
conflicts into peaceful dialogues. It show us how to teach
peace, exploring the connection between language and
violence.
• NVC shows us how to listen emphatically and also
communicate our authentic feelings and needs. NVC
connects soul to soul, creating a lot of healing.
Foreword by Arun Gandhi
We often don’t acknowledge our violence because we are ignorant

about it; we assume we are not violent because our vision of
violence is one of fighting, killing, beating, and wars the type of
things the average individuals don’t do.
Nonviolence means allowing the positive within you to emerge. Be

dominated by love, respect, understanding, appreciation,
compassion and concern for others rather than the self-centered
and selfish, greedy, hateful, prejudiced, suspicious and aggressive
attitudes that dominate our thinking.
If we change ourselves we change our world and changing

ourselves begins with changing our language and methods of
communication.
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INTRODUCTION
Nonviolent Communication is a giving and receiving of messages

that centers on two very important questions: What’s alive in us?
and What can we do to make life more wonderful?
Base on the crucial role of language and our use of words, NVC is a
specific approach to communicating –speaking and listening- that
leads us to give from the heart allowing our natural compassion to
flourish.
It requires great honesty and openness, developing a certain

literacy of expressions, and overcoming deeply ingrained learning
that emphasizes judgment, fear, obligation, duty, punishment and
reward, and shame.
Everything we do is in service of our needs.

When this is applied to our view of others Everything we
we’ll see that we have no real enemies, that do is in service
what others do to us is the best possible of our needs.
thing they know to do to get their needs
met.
Purpose of NVC
NVC is a combination of thinking and language, as well as a means

of using power designed to serve a specific intention. This intention
is to create the quality of connection with other people and oneself
that allows compassionate giving to take place. In this sense it is a
spiritual practice: All actions are taken for the sole purpose of
willingly contributing to the well-being of others and ourselves.
The primary purpose of Nonviolent Communication is to connect

with other people in a way that enables giving to take place:
compassionate giving. It’s compassionate in that our giving comes
willingly from the heart. We are giving service to others and
ourselves –not out of duty or obligation, not out of fear of
punishment or hope for a reward, not out of guilt or shame, but for
what I consider part of our nature. It’s in our nature to enjoy
giving to one another.
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NVC guides us in reframing how we express ourselves and hear

others. Instead of being habitual, automatic reactions, our words
become conscious responses based firmly on an awareness of what
we are perceiving, feeling and wanting. We are led to express
ourselves with honesty and clarity, while simultaneously paying
others a respectful and emphatic attention. In any exchange we
come to hear our own deeper needs and those of others.
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PART I - THE MECHANICS OF SPEAKING PEACE
The two questions
What’s alive in us?
Nonviolent Communication as we’ll see, suggests how we can let

people know what’s alive in us. It shows us how to connect with
what’s alive in other people, even if they don’t have words for
saying it.
The second question –and it’s linked to the first one- is:
What can we do to make life more wonderful?
So these two questions are the basis of Nonviolent

Communication: What’s alive in us? What can we do to make life
more wonderful?
The NVC Process
We focus the light of consciousness on four areas –referred as the

four components of the NVC model.
1. The concrete actions we are observing that are affecting

our well-being
First we observe what is actually
happening in a situation: what are we Four components of
NVC:
observing others saying or doing that is
1. observation
either enriching or not enriching our life? 2. feelings
The trick is to be able to articulate this 3. needs
observation without introducing any 4. request
judgment or evaluation.
2. How we feel in relation to what we are observing

Next we state how we feel when we observe this action: are we
hurt, scared, joyful, amused, irritated, etc?
3. The needs, values, desires, etc. that are creating our

feelings
Thirdly, we say what needs of ours are connected to the feelings
we have identified.
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4. The concrete action we request in order to enrich our
lives
“Felix, when I 1see socks under the coffee table I 2feel irritated
because I am needing 3more order in the room that we share in
common.
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Would you be willing to put your socks in your room or in the
washing machine?”
Two parts of NVC
Part of the NVC is to express these four pieces of information very

clearly. The other aspect of these communication consist of
receiving these same four pieces of information from others.
1. Expressing honesty through the four components
2. Receiving emphatically through the four components
Listen for the feeling and need behind each statement without
agreeing or disagreeing.
Connecting with Our Intention:

Find a place where you enjoy being and may be undisturbed for at
least half an hour.
Take some conscious breaths to quiet your mind and body.
Notice your environment: what do you see, hear, smell, feel in this
place?
Check to see how you feel and what your body is experiencing. Do
you feel agitated, bored, tranquil, melancholic…? Are you holding
tension in your face, shoulders, back…?
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COMMUNICATION THAT BLOCKS COMPASSION

(life-alienating communication)
Certain ways of communicating alienate us from our natural state

of compassion and trap us in a world of ideas about rightness and
wrongness –a world of judgments. Our attention is focused on
classifying, analyzing, and determining levels of wrongness rather
than on what we and others need and not getting.
I believe that violence comes because of how we were educated,

not because of our nature. We have been educated in a way that
makes violence enjoyable. This kind of education gets us
disconnected from our compassionate nature. It started long ago
with myths about human nature that framed humans as basically
evil and selfish –and that the good life is heroic forces crushing evil
forces. We’ve been living under this destructive mythology for long
time, and it comes complete with a language that dehumanizes
people and turn them into objects.
We have learned to think in terms of moralistic judgments of one

another. We have words in our consciousness like right, wrong,
good, bad, selfish, unselfish. And
connected to these judgments is a
In the world of
concept of justice based on what we judgments, our
“deserve.” If you do bad things, you concern on WHO “IS”
deserve to be punished. If you do good WHAT.
things, you deserve to be rewarded.
Unfortunately, we have been subjected
to this consciousness, this faulty education, for a long, long time. I
think that’s the core of violence on our planet.
Diagnosis, judgments, analysis, criticism, comparisons
Blame, insults, put-downs (critical remark), labels, criticism,

comparisons, and diagnoses are all forms of judgment.
When we judge, as a result, we increase defensiveness and

resistance from others. If they do agree to act in harmony with our
values because they concur with our analysis of their wrongness,
they will likely do so out of fear, guilt, or shame.
“The problem with you is that you’re too selfish.”

“She is lazy.”
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“It is wrong.”
“If you don’t help me I won’t lend it to you.” (demand with
punishment)
“It is going to be a shame if you don’t show up.” (demand with
blame)
“Why can’t you be like your brother?” (comparison)
“You are so stupid.” (labeling and insult)
“You are so intelligent.” (positive labeling)
It is important not to confuse value judgments and moralistic

judgments. Value judgments reflect our beliefs of how life can be
best served; for example we might value honesty, freedom, or
peace.
There is a considerable less violence in cultures where people think

in terms of human needs than in cultures where people label one
another as “good” or “bad” and believe that the “bad” ones deserve
to be punished.
In most of the violent TV programs children watch, the hero either

kills people or beats them up. Viewers having been taught that bad
guys deserve to be punished, take pleasure in watching this
violence.
At the root of violence is a kind of thinking that attributes the

cause of conflict to wrongness in one’s adversaries, and a
corresponding inability to think of oneself or others in terms of
vulnerability –what one might be feeling, fearing, yearning for,
missing, etc.
Denial of responsibility
We are each responsible for our own thoughts, feelings, and

actions. The phrase “You make me feel guilty” is an example of
how language facilitates the denial of personal responsibility for our
own feelings and thoughts.
“I cleaned my room because I had to.” – impersonal forces.

“I drink because I am alcoholic.” – diagnosis or psychological
history.
“I hit my child because he ran into the street.” – action of others.
“I lied because my boss told me to.” – dictates of authority.
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“I start smoking because all my friends did.” – group pressure.
“I have to suspend you because it is the school policy.” –
institutional policies rules, and regulations.
“I do it because I am a husband and a father.” – gender, social or
age roles.
We can replace language that implies lack of choice with language

that acknowledge choice.
“They made me sit there without moving

Replace “I have to”
for a whole hour” – denial or responsibility. with “I choose to”,
“I chose to sit there without moving for a and “I should” with
whole hour because I wanted to try out the “I might”.
teacher’s instructions.” - NVC
Communicating our desires as demands
A demand explicitly or implicitly threatens listeners with blame or

punishment if they fail to comply. It is a common form of
communication in our culture, especially among those who hold
position of authority.
“You have to attend school until you’re 16.” – demand language

“We’d like you to attend school until you’re 16 because we value a
solid education.” – without demand
Deserve reward and deserve punishment
Life-alienating communication is also associated with the concept

that certain actions merit reward while others merit punishment.
“He deserves to be punished for what he did.” It assumes

“badness” and calls for punishment to make them repent and
change their behavior. It is in everyone’s interest that people
change, not in order to avoid punishment, but because they see
the change as benefiting themselves.
“People who hurt others deserve to be punished.” – deserve

oriented language
“I’d like to see people who hurt others be given the opportunity to
make amends for harm they caused because I value healing and
restoration of trust.” - NVC
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Think of the forms of life-alienating communication as the “Four D’s of

Disconnection”:
• Diagnosis, judgments, analysis, criticism, comparison
• Denial of responsibility
• Demand
• “Deserve” oriented language
Most of us grew up speaking a language that encourage us to

label, compare, demand, and pronounce judgments rather than to
be aware of what we are feeling and needing.
Freeing ourselves from cultural conditioning
We can liberate ourselves from cultural conditioning. Passed down

through generations, even centuries, much of this destructing
cultural learning is so ingrained in our lives that we are no longer
conscious of it. It takes tremendous energy and awareness to
recognize this destructive learning and to transform it into
thoughts and behaviors that are of value and of service to life.
The masses, discourage from developing awareness of their own

needs, have instead been educated to be docile and subservient to
authority.
Another disempowering self-talk that you should consciously avoid

is limiting self-dialogue, like “I can’t,” or “I’ll never be able to…”
“The only thing between you and your goals

is your own limiting thoughts.”
Dr. Eric Amidi
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OBSERVING WITHOUT EVALUATING
“You can observe a lot just by watching.”

- Yogi Berra -
One specific thing that a person did is what I call an observation.

What do people do that we either like or don’t like.
In order to tell people what’s alive in us we need to be able to tell

them what they’re doing that is supporting life in us, as well as
what they are doing that isn’t supporting life in us. But it’s very
important to learn how to say that to people without mixing in any
evaluation.
Example:
II was working with a woman who was concerned about something
her teenage daughter didn’t do.
Marshall: “What was it that your teenage daughter didn’t do?”

Woman: “She is lazy”
I asked what the daughter does and she told me what she thought
the daughter was, diagnosing her as “lazy.”
Any words we use that imply the wrongness of others are tragic
expressions of what’s alive in us. They don’t lead to people
enjoying contributing to our well-being. They provoke
defensiveness and counter aggression.
The prevailing educational process is one of making people hate

themselves for what they’ve done. The idea is, you have to get
them to see how terrible they are, and then they will be penitent
and change the error of their ways!
When I was driving, if someone else was driving in a way I didn’t

like and I wanted to educate them, I would open up the window
and yell something like, “Idiot.” The theory is they’re supposed to
feel guilt and repent, and they’re suppose to say, “I am sorry. I see
that I was wrong. I’ve see the error of my ways.” That’s quite a
theory but it never worked.
Telling people what’s wrong with them is suicidal and tragic –and
besides, it’s ineffective. We don’t want these judgments to mix in
when we try to tell people what they’ve done that we don’t like. We
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want to go directly to the behavior without mixing in a diagnosis,
So this is the first step in trying to tell people what’s alive in us. It’s
the ability to call their attention –concretely, specifically –what the
person is doing that we like or don’t like, without mixing in any
evaluation.
The first component of NVC entails the separation of observation

from evaluation. We need to clearly observe what we are seeing,
hearing, or touching that is affecting our sense of well-being,
without mixing in any evaluation.
When we combine observation with evaluation we decrease the

likelihood that others will hear our intended message. Instead,
they are apt to hear criticism and thus resist what we are saying.
NVC does not mandate that we refrain from evaluating. It only

requires that we maintain a separation between our observations
and our evaluations. Evaluations are to be based on observations
specific to time and context.
“Don’t mix up what we can see

with what is our opinion.”
- Ruth Bebermeyer -
“Observing without evaluating

is the highest form of human intelligence”
- Krishnamurti -
For most of us, it is difficult to make observations of people and

their behavior that are free of evaluation (judgment, criticism, or
other forms of analysis, diagnosis or opinion). Even a positive or an
apparently neutral label limits our perception of the totality of
another person’s being.
Distinguishing observation from evaluation
“John was angry with me yesterday for no reason.” – evaluation

“John told me he was angry” - observation
“John pounded his fist on the table” - observation
“My father is a good man.” – evaluation

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“For the last 25 years my father has given one tenth of his salary
to charity.” - observation
“Janice work too much.” – evaluation

“Janice spent over 60 hours at the office this week.” - observation
“Henry is aggressive.” – evaluation

“Henry hit his sister when she switched the television channel.” -
observation
“You are a responsible child.” – evaluation (positive labeling)

“You are too generous.” – evaluation (positive labeling)
“When I see you doing that I think you being too generous” - NVC
“You are going to fall” – evaluation (statement with no possibilities)

“Be careful, I fear that you could fall” – NVC
“He is a poor soccer player” – evaluation (negative label)

“He has not scored a goal in 20 games” – NVC (observation)
Exaggerations
Be careful with the words always, never, ever, whenever,

frequently. Sometimes such words are used as exaggerations, in
which case observations and evaluations are being mixed.
“You are always busy.”

“She is never there when she’s needed.”
In such cases they often provoke defensiveness rather than

compassion. Observations are to be made specific to time and
context.
Examples
“My son often doesn’t brush his teeth.” – evaluation
“Twice this week my on didn’t brush his teeth before going to bed.”
- observation
“Luke told me I didn’t look good in yellow.” - observation

“Pam was first in line every day this week.” - observation
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“My aunt complains when I talk with her.” – evaluation
“My aunt called me three times this week, and each time talked
about people who treated her in ways she didn’t like.” - observation
“One of the best ways to learn NVC is simply to practice, practice,

practice.” - evaluation
“All the people in my practice group say that one of the best ways
to learn NVC is simply to practice, practice, practice.” - observation
“Marshal said the only way to learn NVC is to practice.” –
observation
“You lied me about your grades.” - evaluation

“I heard you say you passed all your courses, but this report card
shows two F’s.” - observation
“My husband hardly express any affection.” - evaluation

“My husband hasn’t kissed me for two weeks.” - observation
“You are arguing with me for the fourth time this week.” -
evaluation
“This is the fourth time this week that you stated you disagree with
something I’m saying.” - observation
“They made fun of the fact I served pigs’ feet for dinner.” -
evaluation
“When I served pig’s feet for dinner, I heard laughter and someone
saying, ‘Where are the toenail clippers when we need them?’” –
observation
“They are destroying the environment.” – evaluation

“They have cut over 90% of this territory, and are still continuing.”
– observation.
“The doctor refuses to explain anything to me.” - evaluation
“The doctor did not say anything to me about what causes the pain
or what can be done.” – observation
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IDENTIFYING AND EXPRESSING FEELINGS
To say clearly what’s alive in us at any given moment we have to

be clear about what we feel and what we need. Let’s start with the
feelings.
Example:
One student in the university I was working with wanted to work
on his roommate.
Marshall: “Ok, what is the behavior that your roommate does

that you don’t like?”
Student: “He plays the radio late at night when I am trying to
sleep.”
Marshall: “Ok, now tell me how do you feel when he does that?”
Student: “I feel it is wrong.”
Marshall: “I am not making clear then what I mean by feelings.
‘It’s wrong’ is what I would call a judgment of the
other person. I’m asking you how you feel. What
emotions do you feel? How do you feel?”
Student: “Well, I think that when a person is so insensitive to
o t h e r p e o p l e , i t ’s e v i d e n c e o f a p e r s o n a l i ty
disturbance.”
Marshall: “Hold it, hold it. You’re still up in your head analyzing
his wrongness. I’m asking, go into your heart, just
listen to your body for a moment. How do you feel
when he plays the radio late at night?”
Student: “I feel pissed off.”
Marshall: “Ok, there are other ways of saying it, but that is Ok.”
Feelings can be used in a destructive way if we try to imply that

other people’s behavior are the cause of our feelings. The cause of
our feelings is not other people’s behavior, it’s our needs. It’s not
what other people do that can hurt you: it’s how you take it.
Unfortunately, we were educated in guilt-inducing ways by

authorities –teachers, parents, etc. –who used guilt to mobilize us
to do what they wanted. They might have expressed feelings this
way:
“It hurts me when you don’t clean up your room.”

“You make me angry when you hit your brother.”
We’ve been educated by people who tried to make us feel

responsible for their feelings so we would feel guilty. We don’t want
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to use feelings in a guilt-inducing manner. It’s very important that
when we do express our feelings we follow that expression with a
statement that makes it clear that the cause of our feelings is our
needs.
We learned that feelings were simply not consider important. What

was valued was “the right way to think” –as defined by those who
help positions of rank and authority. We are not trained to be in
contact with ourselves. We learn to be “up in our head” wondering,
“What is it that others think is right for me to say or do?”
We would gain a lot of benefits by strengthening our feelings

vocabulary and by understanding the potential impact of
expressing one’s vulnerability. Allowing ourselves to be vulnerable
by expressing our feelings can help resolve conflicts.
It is important to have a vocabulary of feelings that really does just

describe what’s alive in us and that in no way are interpretations of
other people.
That means we don’t want to use expressions like “I feel

misunderstood.” That’s not a feeling; it’s more how we are
analyzing whether the other person has understood us or not. We
can be angry or frustrated; it could be different things. Likewise,
we don’t want to use phrases like “I feel manipulated” or “I feel
criticized.” In our training they are not what we called feelings.
Feelings versus non-feelings
NVC distinguish the expressions of actual feelings from words and

statements that describe thoughts, opinion, assessments, and
interpretations.
1. Distinguish feelings from thoughts (opinion, interpretations).
“I feel that you should know better.” – thought (“I think…”)

“I feel frustrated.” – feeling
“I feel it is useless.” – thought (“I think…”)
“I feel scared when you say that” – feeling
“I feel you don’t love me.” – opinion (“I think…”)
“I am sad that you’re living” – feeling
“I feel you are annoying me on purpose.” – opinion (“I think…”)
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“I am upset because I think you are annoying me purpose.” –
feeling
“I feel I am being unkind to them.” – opinion (“I think…”)
“I feel regret around how I am behaving towards them.” – feeling
2. Distinguish between words that express feelings and those that

describe what we think we are (self opinion).
“I feel inadequate as a guitar player.” – opinion of my ability

“I feel (disappointed, impatient, frustrated) with myself as a guitar
player.” - feelings
3. Differentiate between words that express feelings and those that

describe how we think others are evaluating us. (opinion).
“I feel unimportant to the people with whom I work.” – how I think

other are evaluating me.
4. Differentiate between words that express feelings and those that

describe how we think others are behaving towards (or around) us.
“I feel misunderstood.” – my opinion about the other person level

of understanding.
“I feel ignored.” – again it is an interpretation of the action of
others rather than a clear statement of how we are feeling.
“When you don’t greet me, I feel neglected.” – interpretation
“When you don’t greet me at the door, I feel lonely.” - feeling
Interpretations (not feelings) we confuse with feelings
abandoned diminished put down

abused distrusted rejected
attacked interrupted unappreciated
betrayed intimidated unheard
boxed-in manipulated unseen
bullied misunderstood unsupported
cheated neglected unwanted
coerced pressured used
cornered provoked
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Examples
“I am happy that you can come.” – feeling
“I feel disturbed” - feeling
“I feel like hitting you” - opinion
“I’d be furious too if that had happened to me.” – interpretation
“I feel concerned that this happened to you. I would have been
furious if it had been me.” – feeling
“You are wearing me out.” – opinion (denial of responsibility)
“I feel exhausted.” – feeling
General vs. specific emotions
In expressing our feelings, it helps to use words that refer to

specific emotions, rather than words that are vague or general.
“I feel good about that.” – could mean happy, excited, relieved.

“I feel good about what you did for me.” – vague feeling (relieved,
gratified…)
Building a vocabulary for feelings
By developing a vocabulary of feelings that allows us to clearly and

specifically name or identify our emotions, we can connect more
easily with one another.
Some feelings when needs are not fulfilled

Scared, Frightened, fearful, afraid
Impatient, anguished, disturbed, stressed
Concerned, distressed, worried, tired, anxious
Confused, nervous, puzzled, reluctant, hesitant
Angry, upset, annoyed, irritated, furious
Indifferent, lonely, distant, passive
Ashamed, embarrassed, guilty
Overwhelmed, shocked, surprised
Sad, hurt, sensitive, vulnerable
Discouraged, frustrated, disappointed, uncomfortable, unhappy
Helpless, Hopeless
Envious, Jealous
Some feelings when needs are fulfilled

Optimistic, excited, energetic, eager
Hopeful, confident, positive, trustful
Encouraged, inspired, stimulated
Interested, intrigued, curious
Amazed, surprised, delighted
Calm, comfortable, cool, relaxed
Peaceful, carefree, composed
Fulfilled, pleased, relieved, satisfied
Happy, joyous, radiant
Touched, moved
Thankful, gratified, grateful, glad
Tender, sensitive, warm
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TAKING RESPONSIBILITY
The third component of NVC entails the acknowledgment of the

root of our feelings. What others say and do may be the stimulus,
but never the cause of our feelings. We see that our feelings result
from how we choose to receive what others say or do, as well as
our particular needs and expectations in that moment.
With the third component, we are led to accept responsibility for
what we do to generate our own feelings.
We accept responsibility rather than blame other people for our

feelings by acknowledging our own needs, desires, expectations,
values, or thoughts.
“You disappointed me by not coming over last evening.” – denial

resp. (blaming)
“I was disappointed when you didn’t come over, because I wanted
to talk some things that were bothering me.” – NVC
Four options on how to receive a negative message
When someone give us a negative message, whatever verbally or

nonverbally, we have four options as to how to receive it.
“You are the most self-centered person I’ve ever met.”
1. Choose to take it personally, and accept the other person’s

judgment and blame ourselves (guilt, shame, depression.)
“Oh, I should’ve been more sensitive!”
2. Blame the speaker (and feel anger.)

“You have not right to say that! I am always considering your
needs, You’re the one who is really self-centered.”
3. Shine the light of consciousness on our own feelings and needs.

“When I hear you saying that I am the most self-centered person
you’ve ever met, I feel hurt, because I need some recognition on
my efforts to be considerate of your preferences.”
4. Shine the light of consciousness on the other person’s feelings

and needs as they are currently expressed.
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“Are you feeling hurt because you need more consideration for
your preferences?”
Being motivated out of guilt
The basic mechanism of motivating by guilt is to attribute the

responsibility for one’s own feelings to others. When parents say,
“It hurts Mommy and Daddy when you get poor grades at school,”
they are implying that the child’s actions are the cause of the
parents’ happiness or unhappiness. On the surface, feeling
responsible for the feelings of others can easily be mistaken for
positive caring. It appears that the child cares for the parent and
feels bad because the parent is suffering. However, if children who
assume this kind of responsibility change their behavior in
accordance to parental wishes, they are not acting from the heart,
but acting to avoid guilt.
Other ways of denial of responsibility
In each of these instances, we can deepen our awareness of our

own responsibility by substituting the phrase:
“I feel … because I …”
1. Denial of responsibility by using impersonal pronouns:
“It really infuriates me when spelling mistakes appear in our public

brochures.”
“I feel infuriated when spelling mistakes like that appear in our
public brochures, because I want our company to project a
professional image.” - NVC
“That bugs me a lot.” – denial responsibility
“Little things people say sometimes hurt me.” – denial
responsibility
“Sometimes when people say little things, I feel hurt because I
want to be appreciated, not criticized.” – NVC
2. Denial of responsibility by mention only the actions of others:
“When you don’t call me on my birthday, I feel hurt.”

“Mommy is disappointed when you don’t finish your food.”
“Mommy feels disappointed when you don’t finish your food,
because I want you to grow up strong and healthy.” - NVC
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“You irritate me when you leave company documents on the
conference room floor.”
“I’m irritated when you leave company documents on the
conference floor, because I want our documents to be safely stored
and accessible.” – NVC
“I feel frustrated when you come late.”
“I feel frustrated when you come late, because I was hoping we’d
be able to get some front-row seats.” – NVC
“I feel happy that you received that award.” – positive Denial resp.
“When you received that award, I felt happy because I was hoping
you’d be recognized for all the work you’d put into the project.” –
NVC
3. Denial of responsibility by “I feel … because you”:
“I feel hurt because you don’t love me.”

“I feel angry because the supervisor broke her promise.”
“I feel angry when the supervisor broke her promise, because I
was counting on getting that long weekend to visit my brother.” -
NVC
“I feel disappointed because you said you would do it and you
didn’t.”
“When you said you’d do it and then didn’t, I feel disappointed
because I want to be able to rely upon your words.” – NVC
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THE NEEDS AT THE ROOT OF FEELINGS
Let’s look at the third component of expressing what’s alive in us:

needs. Many people associate needs with something negative.
They associate needs with being needy, dependent, and selfish.
Again, I think that comes from our history of educating people to

fit well into dominant structures so they are obedient and
submissive to authority. Most governments, schools, companies –
and even many families- operate as dominant structures.
The problem with people who are in

touch with their needs is that they do not People who are in
make good slaves. I went to school and I touch with their
can’t recall ever being asked what my needs do not make
needs were. My education didn’t focus on good slaves.
helping me be more alive, more in touch
with myself and others. It was oriented
towards rewarding me for giving right answers as defined by
authorities.
People would not feel stimulated to help us if they do not clearly

understand our needs. It is when people see the needs of another
person that it stimulates their enjoyment of giving –because we
can identify with needs. All humans have the same basic needs. We
see each other humanness at the need level.
At this point we have listed the three

“I feel as I do because
pieces of information that are necessary
I need ____.”
to say what’s alive in us: what we’re
observing, what we are feeling, and the
needs of ours that are connected to our
feelings.
Judgments, criticism, diagnoses, and interpretations of others are

all alienated expressions of our own needs and values. When
others hear criticism, they tend to invest their energy in self-
defense or counterattack. If we are wishing for a compassionate
response from others, it is self-defeating to express our needs by
interpreting or diagnosing their behavior. Instead, the more directly
we can connect our feelings to our needs, the easier it is for others
to respond compassionately to our needs.
We are used to analyze and blame one another rather than clearly
expressing what we need. When people begin talking about what
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they need rather than what’s wrong with one another, the
possibility of finding ways to meet everybody’s needs is greatly
increased.
From emotional slavery to emotional liberation
In our development toward a state of emotional liberation, most of

us seem to experience three stages in the way we relate to others.
1. Emotional slavery – we believe ourselves responsible for

the feelings of others.
2. Obnoxious – we feel angry; we no longer want to be
responsible for others’ feelings.
3. Emotional liberation – we respond to the needs of others
out of compassion, never out of fear, guilt, or shame. We
accept full responsibility for our own intentions and actions,
but not for the feelings of others.
At this stage, we are aware that we can never meet our own needs
at the expense of others. Emotional liberation involves stating
clearly what we need in a way that communicates we are equally
concerned that the needs of the others be fulfilled.
Examples
“I feel angry when you say that, because I am wanting respect
and I hear your words as an insult.” - NVC
“I am sad that you won’t be coming for dinner because I was
hoping we could spend the evening together.” - NVC
“I feel scared when you raise your voice.”
“When you raise your voice, I feel scared because I’m telling
myself someone might get hurt here, and I need to know that
we’re all safe.” - NVC
“I am grateful that you offered me a ride because I was needing to
get home before my children.” - NVC
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Some basic needs we all share
Autonomy
Choosing plans for fulfilling one’s dreams, goals, values.
Choice, freedom, independence, space, spontaneity.
Integrity
Authenticity, honesty, presence.
Meaning
Celebration of life and dreams fulfilled.
Clarity, competence, consciousness, contribution, creativity,
efficacy, effectiveness, growth, hope, learning, purpose, self-
expression, stimulation, understanding.
Connection
Acceptance, affection, appreciation, belonging, cooperation,
communication, closeness, community, companionship,
compassion, consideration, consistency, empathy, inclusion,
intimacy, love, mutuality, nurturing, respect/self-respect, security,
stability, support, to know and be known, to understand and be
understood, trust, warmth.
Physical Well-being
Air, food, movement, exercise, rest, sleep, sexual expression,
safety, shelter, touch, water.
Play/ Spiritual Communion

Joy, humor, beauty, harmony, inspiration, order, peace.
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REQUESTING THAT WHICH WOULD ENRICH LIFE
We have covered the first three components of NVC that address

what we are observing, feeling, and needing. We are learning to do
this without criticizing, analyzing, blaming, or diagnosing others,
and in a way most likely to inspire compassion.
Now, let’s turn to the other basic question: What can be done to
make life more wonderful? To respond to this second basic question
of how to make life more wonderful, you’re going to make a
specific, clear request. You are going to request of the other person
what you like them to do to make life more wonderful for you.
Example:
A mother that want her daughter to clean up her room.
Marshall: “What need of yours is not met when your daughter

has the room in the state it is?”
Mother: “Well, I think if a family member is going to be a
family member, each one has to contribute.”
Marshall: “Wait a minute. Hold it, hold it. Saying what you think
is a distorted expression of a need. If you want your
daughter to see the beauty in your request, she needs
to se how life will be made more wonderful if she does
what you are asking. So what is your need? What do
you need that isn’t being met?”
Mother: “I don’t know.”
I wasn’t surprise to hear that response. We don’t develop much a

vocabulary of needs. How can we make a clear request when we’re
not clear about our needs?
The mother then became conscious that two needs of hers were
involved in this: her need for order and beauty, and her need for
support in getting her needs met.
Marshall: “Ok, then, let’s get to your request. And let’s express
it in positive action language. Say to your daughter
what you do want.”
Mother: “Well, I want her to clean up the room.”
Marshall: “We have to use action language. Clean is too vague.
We have to use a concrete action to make our
request.”
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So, what the mother finally came up with was that she would like
the daughter to make the bed, to put clothes that were ready for
the wash in the wash (and not leave them on the floor), and to
take dishes she had brought into her room back to the kitchen.
That would be a clear request.
Now, once we have made this clear request, we need to make sure
it’s not heard as a demand. Another form of communication that is
very destructive in human relationships is a demand.
Using positive action language
Nonviolent Communication suggests that we make our request

using positive action language. Your language is positive in the
sense that it request what you do want the other person to do,
rather than what you don’t want or what you want them to stop
doing. You want to request an action that involves them doing
something.
The two problems commonly encountered when request are

worded in a negative way: people are often confused as to what is
actually being requested, and furthermore, negative requests are
likely to provoke resistance.
“Please do not shout in this room.” – negative request

“Please talk in low voice in this room.” - NVC
“I want you to stop drinking.” – negative request

“I want you to tell me what needs of yours are met by drinking,
and to discuss with me other ways of meeting those needs.” – NVC
Focus on what we want to do rather than what went wrong. We

tend to notice what’s wrong rather than what’s right. One day
before learning NVC my daughter told me, “Dad, are you aware
how often you bring up what’s gone wrong but almost never bring
up what’s gone right?”
Using specific action language
We would receive a more favorable answer if we ask for specific

concrete actions that others can undertake rather than vague,
abstract or ambiguous phrasing like “fair treatment”. We can find
ways to express our requests in positive action language. A vague
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statement contributes to internal confusion and is likely to provoke
a defensive response.
“I want you to understand me.” – vague action

“I want you to tell me what you heard me say.” – NVC
“I’d like you to tell me one thing that I did that you appreciate.” –
NVC
“I would like you to drive in a better way” – vague action
“I would like you to drive at or below the speed limit.” - NVC
“I’d like you to feel more confidence in yourself.” – vague action

“I’d like you to take a course in assertiveness training, which I
believe would increase your self-confidence.” – NVC
“I’d like you to be honest with me about yesterday’s meeting.” –

vague action
“I want you to tell me how you feel about what I did and what
you’d like me to do differently.” – NVC
“I’d like to get to know you better.” – vague action

“I’d like you to tell me if you would be willing to meet for lunch
once a week.” – NVC
“I would like you to show respect for my privacy.” – vague action

“I’d like you to agree to knock before you enter my office.” – NVC
Making requests consciously
• We are often not conscious of what we are requesting.

• It may not be clear to the listener what we want them to
do when we simply express our feelings.
• Request unaccompanied by the speaker’s feelings and
needs may sound like a demand.
• The clearer we are on what we want back from the other
person, the more likely it is that our needs will be met.
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If we are uncertain if our message has been received as intended,

we need to be able to clearly request a response that tell us how
the message was heard so as to be able to correct any
misunderstanding. On some occasions, a simple question like, “Is
that clear?” will suffice.
To make sure the message we sent is the message that’s received,

ask the listener to reflect it back and express appreciation when
your listener tries to meet your request for a reflection.
“I’m grateful to you for telling me what you heard. I can see that I
didn’t make myself as clear as I’d have liked so let me try again.”
Requesting honesty
After we express ourselves vulnerably, we often want to know:
a) what the listener is feeling.

“I would like you to tell me how you feel about what I just said.”
b) what the listener is thinking.

“I would like you to tell me what you think about what I’ve said.”
c) whether the listener would be willing to take a particular action.

“I’d like you to tell me if you would be willing to postpone our
meeting for one week.”
Requests Vs demands
Requests are received as demands when others believe they will be

blamed or punished if they do not comply. When people hear us
make a demand, they see only two options: submission or
rebellion. Either way the person requesting is perceived as
coercive, and the listener’s capacity to respond compassionately to
the request is diminished. The more people hear demands, the less
they enjoy being around us.
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We want to make clear, assertive requests, and we want other
people to know that these are requests and not demands. First,
you can’t tell the difference by how nicely it is asked.
“I would like you to hang up your clothes when you are finished
with them.” Is that a request or a demand? We don’t know yet.
What determines the difference between a request and a demand
is how we treat people when they don’t respond to our request.
Observe what the speaker does if the request is not complied with.
It’s a demand if the speaker then criticizes or judges instead of
empathizing.
S - “I am lonely and would like you to spend the evening with me.”
L - “Jack, I’m really tired.”
S – “You know how lonely I am feeling. If you really loved me,
you’d spend the evening with me.” – demand (guilt trip)
Also it’s easy to forget things that you feel are imposed on you,
things that are demanded of you. And when you don’t do it, you
get criticized. So make clear requests that people trust as
requests. In order for them to trust that it’s a request, they need
to know that they can disagree and be understood.
Anytime somebody does what we ask out of guilt, shame, duty,

obligation, or fear of punishment, we’re going to pay for it. We
want people to act on our request only when they’re connected to
a kind of divine energy that exists in all of us. We’re not doing it to
avoid negative consequences.
Nonviolent Communication suggests we get clear: Don’t respond

unless it’s coming out of this divine energy. And you’ll know it is
when you are willing to do it. Even if it’s hard work, it will be joyful
if your primary motive is to make life more wonderful.
We can help others trust that we are requesting, not demanding,

by indicating that we would only want the person to comply if he or
she can do so willingly.
“Would you be willing to set the table?” rather than “I would like
you to set the table.”
However, the most powerful way to communicate that we are

making a genuine request is to empathize with people when they
don’t respond to the request. If we are prepared to show an
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empathic understanding of what prevents someone from doing as
we asked, then by definition, we have made a request, not a
demand.
Camouflaged demands
Expressing genuine requests also requires an awareness of our

objective. If our objective is to change people and their behavior or
to get our way, then NVC is not an appropriate tool. The process is
designed for those of us who would like others to change and
respond, but only if they choose to do so willingly and
compassionately.
The purpose is to create a quality of connection that allows us to

give to one another out of the joy of compassionate giving. It’s not
just to get what you want. If the other person senses that we have
single-mindedness of purpose to get our request complied with, it
changes the game. Then it turns our requests into camouflaged
demands.
Examples (observation, feeling, need and request)

“Your dog just made a mess on my lawn.”
“When I see your dog leaving turds on the lawn, I feel upset. We
have kids who play here and I want the yard to be safe, clean
space for them. Would you be willing to use this plastic bag to
remove the turds?”
“Yelling obscenities isn’t going to get you what you want.”

“When I hear you addressing me like that, I feel agitated because I
need cooperation and a peaceful resolution of our differences. Are
you willing to tell me what you are feeling and needing right now
instead of what you think I am?”
“By putting your money in mutual funds, you are just supporting
guns and tobacco and sweat shops and all the things we’re trying
to change in this world.”
“When I hear you have put your money in mutual funds, I feel
dejected because I’d like to see us put our resources into what we
value, rather than to support guns, tobacco, and sweatshops.
Would you be willing to tell me what you are feeling when you hear
me say this?”
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“Hey kids, flashlights aren’t toys. Don’t waste batteries. They cost
money.”
“When I see you kids playing with the flashlights under the
blanket, I feel uneasy. I want these flashlights to last so they’ll be
available if we have an emergency. Would you be willing to put
them away?”
“But you told me two weeks ago that it would be fine if I were to
take a long weekend this month.”
“When I hear you say ‘no’ to my taking a long weekend this month
and then remember you saying two weeks ago that it would be
fine, I feel frustrated and confused. I need more clarity and some
reassurance that we are communicating accurately. Would you be
willing to tell me what you just heard me say.”
Depression is the reward we get for being “good.”

“What are you wanting that you are not receiving?”
My theory is that we get depressed because we’re not getting what
we want, and we’re not getting what we want because we have
never been taught to get what we want. Instead, we’ve been
taught to be good little boys and girls and good mothers and
fathers. If we are going to be one of those good things, better get
used to being depressed. Depression is the reward we get for being
“good.” But, if you want to feel better, I’d like you to clarify what
you would like people to do to make life more wonderful for you.”
Very often, my clients were able to see how the lack of awareness
of what they wanted from others had contributed significantly to
their frustration and depression.
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PART II – APPLYING NVC
Now I would like to share with you how Nonviolent Communication

can contribute to our attempts to bring about change:
• with ourselves.
• In people whose behavior is not in harmony with our
values.
• In the structure within which we’re living.
The purpose of Nonviolent Communication is to create a connection

that allows compassionate giving to take place. When we look at
how Nonviolent Communication can contribute to change,
remember this: We want people to change because they see better
ways of meeting their needs at less cost, not because of fear that
we’re going to punish them, or “guilt” them if they don’t. First,
we’ll look at how that change can occur within ourselves, then with
other people whose behavior is not in harmony with our values,
and then with social structures that are operating in ways that are
not in harmony with our values.
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CHANGE WITHIN OURSELVES
We have seen how NVC contributes to relationships with friends

and family, at work and in the political arena. Its more crucial
application, however, may be in the way we treat ourselves. When
we are internally violent towards ourselves, it is difficult to be
genuinely compassionate towards others.
We use NVC to evaluate ourselves in ways that engender growth

rather than self-hatred. I’d like change to be stimulated by a clear
desire to enrich life for ourselves or for others rather than by
destructive energies such shame or guilt. Shame and guilt are
forms of self-hatred, and actions taken in reaction to shame and
guilt are not free and joyful acts. We would appreciate what we do
if we are motivated purely by the human desire to contribute to
life.
Translating self-judgments into needs
Self-judgments, like all judgments, are tragic expressions of unmet

needs. A basic premise of NVC is that whenever we imply that
someone is wrong or bad, what we are really saying is that he or
she is not acting in harmony with our needs. If the person we are
judging happens to be ourselves, what we are saying is. “I myself
am not behaving in harmony with my own needs.”

“Learn to analyze any situation only once for the purposes of
learning new lessons. If you are thinking about a mistake over and
over again, then you need to stop! You should not even call it a
mistake. Call it feedback. “1
“Mistakes are the growing pains of wisdom.

Without them there would be no individual
growth, no progress, no conquest.”
- William Jordan -
First ourselves. Nonviolent Communication can be used within

ourselves to learn from our limitations without losing self-respect.
1“The Secret Behind the Secret, How to clear your path to greater manifestations” -
Dr. Eric Amidi
37
Example:
A woman told us she had been screaming at her child that morning
before coming to the training.
Marshall: “What did you say to yourself?”

Mother: “I said what a terrible mother I am. I shouldn’t have
talked that way to my child. What’s wrong with me?”
Unfortunately, that’s how many people educate themselves. They

educate themselves in a way people educated us when we did
things that authorities didn’t like. They blamed us and punished us.
As a result, we often educate ourselves though guilt, shame, and
other forms of violent, coercive tactics.
How do you know that we are educating ourselves in a violent

way? Three feelings will tell us: depression, guilt and shame.
We need to learn, but without hating ourselves, without calling

ourselves names. Learning that occurs through guilt or shame is
costly learning.
We need to look behind these judgments to see the need at the

root of them. That is to say, what need of yours wasn’t met by the
behavior?
And I asked this mother that very question:
Marshall: “What need of yours was not met by how you talked to
the child?”
Mother: “I have a real need to respect people, especially my
children. Talking to my child that way didn’t meet my
need for respect.”
Marshall: “Now that your attention is on your needs, how do you
feel?”
Mother: “I am sad.”
Marshall: “How does that sadness feel compared with what you
were thinking a few moments ago –that you’re a
terrible mother and the other judgments you were
making of yourself?”
Mother: “It’s almost like a sweet pain now.”
When we get in touch with needs of ours that weren’t met by our
behavior, I call that mourning –mourning our actions. But it’s
mourning without blame, mourning without thinking there’s
something wrong with us for doing what we did. It’s almost like a
sweet pain compared with the depression, the guilt, and the shame
38
we feel when we are educating ourselves through blame and
judgments.
Marshall: “Let’s look at the good reasons you did what you did.”
Woman: “I was screaming at my child. What do you mean by
good reasons?”
Marshall: “It’s important for us to be conscious that we don’t do
anything except for good reasons. Everything we do is
in service of needs. So, What need were you trying to
meet when you talked to your child that way?”
Woman: “I really have a need for my child to be protected in
life –and if this child doesn’t learn how to do things
differently, I’m scared of what could happen.”
I’m suggesting that we learn to look at the needs we’re trying to

meet by doing what we do. We can learn best from it if we do two
things.
1. See the need that wasn’t met by the behavior.

2. Be conscious of the need we were trying to meet by doing
what we did.
When we have our awareness focused on those two needs, I

believe it heightens our ability to learn from our limitations without
losing self-respect –without feeling guilty or depressed.
Marshall: “So, what you did didn’t meet your need to respect
other people. Now let’s be conscious of what need of
yours was met by doing it. You care for the child; you
wanted to protect the child’s well-being.”
If we can learn how to emphatically connect with the needs of ours

that wasn’t met, and then look at the part of our self that was
trying to meet the need, we’re better prepared to see what’s alive
in ourselves and others –and to take the steps necessary to make
life more wonderful.
In fact, I would say that if we’re not able to empathize with

ourselves, it’s going to be very hard to do it with other people. If
we are going to be violent to our self, how are we going to
contribute to creating a world of peace?
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Recognition of choice at every moment
A very important part of Nonviolent Communication is the

recognition of choice at every moment, that every moment we
choose to do what we do, and we don’t do anything that isn’t
coming out of choice. What’s more, every choice we make is in the
service of a need.
“I had to do it, I had no choice.” That’s never

true! We always have a choice. We don’t do The word “
anything we didn’t choose to do. We choose should” creates
to behave that way to meet a need. enormous pain.
Translating “have to” to “choose to”
Step One: Look at those things that you tell yourself you have to
do, any activity you dread but do anyway because you perceive
yourself to have no choice.
Step Two: Clearly acknowledge to yourself that you are doing these
things because you choose to do them, not because you have to.
Insert the words “I choose to …” in front of each statement.
Step Three: Get in touch with the intention behind the choice by
completing the statement, “I choose to … because I want …”
A violent word: “should”
One of the most violent words human beings have ever developed
is should. “I shouldn’t have done that. I should have been more
sensitive.”
The word should comes directly from this game of violence that
implies there’s a good and a bad, a should and a shouldn’t. If you
don’t do the things you should do, you should be punished; if you
do the right things, you should be rewarded. This creates
enormous pain.
First of all, we talk very little if at all about what happened in the
past. I have found that talking about what happened in the past
not only doesn’t help healing, it often perpetuates and increase
pain. It’s like reliving the pain. This goes very much against what I
40
was taught in my training in psychoanalysis, but I’ve learned over
the years that you heal by talking about what’s going on in the
moment, in the now. Certainly it’s stimulated by the past, and we
don’t deny how the past is affecting the present, but we don’t
“dwell” on it.
Sometimes I begin with empathy and say, “What’s still alive in you
as a result of what I have done?” See, we’re not going into the
past and talking about what I did, but about what’s alive in you
now that’s still there from what happened in the past. We want to
know what a person is feeling and needing at this moment.
Healing old hurts –Mourning versus Apology
Nonviolent Communication shows us a big difference between

mourning and apology. Apology is basically part of our violent
language. It implies wrongness –that you should be blamed, that
you should be penitent, that you’re terrible person for what you
did- and when you agree that you are a horrible person and when
you have become sufficiently penitent, you can be forgiven. Sorry
is part of that game. If you hate yourself enough, you can be
forgiven, you see.
Now, in contrast, when you go inside yourself and see what need of
yours was not met by the behavior. And when you are in touch with
that, you feel a different kind of suffering. You feel a natural
suffering, a kind of suffering that leads to learning and healing, not
to hatred of oneself, not to guilt.
Don’t do anything that isn’t play!
I believe that human beings are always acting in the service of

needs and values. An important form of self-compassion is to make
choices motivated purely by our desire to contribute to life rather
than out of fear, guilt, shame, duty, or obligation. When we are
conscious of the life-enriching purpose behind an action we take,
when the sole energy that motivates us is simply to make life
wonderful for others and ourselves, then even hard work have an
element of play in it. Correspondingly, an otherwise joyful activity
performed out of obligation, duty, fear, guilt or shame will lose its
joy and eventually engender resistance.
NVC is a possible way to deepen our compassion for ourselves, to

help us live our lives out of joyous play by staying grounded in a
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clear awareness of the life-enriching need behind everything we
do.
Cultivating awareness of the energy behind our actions
With every choice you make, be conscious of what need it serves. I

am convinced that after we gain clarity regarding the need being
served by our actions, we can experience them as play even when
they involve hard work, challenge or frustration.
Acting for approval:

I find it tragic that we work so hard to buy love and assume that
we must deny ourselves and do for others in order to be liked. In
fact, when we do things solely in the spirit of enhancing life, we will
find others appreciating us. Their appreciation, however, is only a
feedback mechanism confirming that our efforts had the intended
effect. The recognition that we have chosen to use our power to
serve life and have done so successfully bring us the genuine joy of
celebrating ourselves in a way that approval from others can never
offer.
Acting to avoid shame:

If we do something stimulated solely by the urge to avoid shame,
we will generally end up detesting it.
Acting to avoid guilt:

In other instances, we may think, “If I don’t do this, people will be
disappointed in me.” We are afraid we’ll end up feeling guilty for
failing to fulfill other people’s expectations of us. There is a world
of difference between doing something for others in order to avoid
guilt and doing it out of a clear awareness of our own need to
contribute to the happiness of other human beings. The first is a
world filled of misery; the second is a world filled with play.
Acting out of duty:

The most dangerous of all behaviors may consist of doing things
“because we’re suppose to.” When we use language which denies
choice, e.g. words such as “should,” “have to,” “ought,” “must,”
“can’t,” “suppose to,” etc., our behaviors arise out of a vague sense
of guilt, duty, or obligation. I consider this to be the most socially
dangerous and personally unfortunate of all the ways we act when
we’re cut off from our needs. When we speak a language that
42
denies choice, we give up the life in ourselves for a robot-like
mentality that disconnects us from our own core.
As radical as it may seem, it is possible to do things only out of

play. I believe that to the degree that we engage moment by
moment in the playfulness of enriching life –motivated solely by
the desire for its enrichment- to that degree are we being
compassionate with ourselves.
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RECEIVING EMPATHICALLY
In previous chapters we describe the four components of NVC:

what we are observing, feeling, and needing, and what we wish to
request to enrich our lives. Now we turn from self-expression to
apply these same four components to hearing what others are
observing, feeling, needing, and requesting. We refer to this part of
the communication process as “receiving empathically.”
Responding to the messages of others
In Nonviolent Communication, half of the process is learning how

to express ourselves in this way. The other half of the process is
how we respond to other’s people messages, how to make
empathic connection with what’s alive in the other person and what
would make life more wonderful for them.
Empathic connection is an understanding of the heart in which we

see the beauty in the other person, the divine energy in the other
person, the life that’s alive in them. We connect with it. The goal
isn’t intellectually understanding it, the goal is empathically
connecting with it. It means we are with the other person.
If we’re mentally trying to understand the other person, we’re not

present with them in this moment. We’re sitting there analyzing
them, but we’re not with them. Empathically connection involves
connecting with what is alive in the other person at this moment. It
implies our presence in the moment.
Empathy lies in our ability to be present
Empathy is a respectful understanding of what others are

experiencing. It is emptying the mind and listening with our whole
being.
What is essential is our ability to be present to what’s really going

on within –to the unique feelings and needs a person is
experiencing in that very moment. We “say a lot” by listening for
others people’s feelings and needs.
“Mrs. Anderson, I don’t want you to do anything;

I just want you to listen.”
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When someone really hears you without passing judgment on you,
without trying to take responsibility for you, without trying to mold
you, it feels damn good… When I have been listened to and when I
have been heard, I am able to re-perceive my world in a new way
and go on. It is astonishing how elements that seem insoluble
become soluble when someone listens. How confusions that seem
irremediable turn into relatively clear flowing streams when one is
heard. Empathy allows us to re-perceive our world in a new way
and move on.
Instead of empathy, we tend instead to have a strong urge to give

advise or reassurance and to explain our own position or feeling.
Empathy, on the other hand, requires focusing full attention on the
other person’s message. We give to others the time and space they
need to express themselves fully and to feel understood.
“Don’t just do something, stand there”

- Buddhist saying -
Check whether advice or reassurance is wanted before offering

any. Believing we have to “fix” situations and make others feel
better prevents us from being present. We “say a lot” by listening
for others people’s feelings and needs.
“I’m as ugly as a pig” – daughter in front of the mirror, needing

empathy
“You are the most gorgeous creature God ever put on the face of
the earth.” – father’s “fix it” opinion.
“Are you feeling disappointed with your appearance today?” – NVC
empathy
Non empathic usual responses
• Advising – “I think you should…”, “How come you didn’t…?”

• One-upping – “That’s nothing; once I was…”
• Educating – “This could turn into a very positive experience
for you if you just…”
• Consoling – “It wasn’t your fault; you did the best you
could.”
• Story-telling – “That reminds me of the time…”
• Shutting down – “Cheer up. Don’t feel so bad.”
• Interrogating – “When did this begin?”
• Explaining – “I would have call but…”
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• Correcting – “That’s not how it happened.”
Intellectual understanding of a problem blocks the kind of presence

that empathy requires. When we are thinking about peoples words,
listening to how they connect to our theories, we are looking at
people –we are not with them. The key ingredient of empathy is
presence.
Listening for feelings and needs
In NVC, no matter what words people use to express themselves,

we listen for their observations, feelings, and needs, and what they
are requesting to enrich life.
We learn to hear the feelings and needs behind the others

statements. We can guess at other people’s feelings and needs and
then check it out with them.
Husband statement: “What good does talking to you do? You never
listen.”
Woman: “Are you feeling unhappy with me?” – guilt input

Marshall: Get the clue from the content of your husband’s
message ‘What good does talking to you do? You
never listen.’
What is he needing that he is not getting when he says
that? Better “Are you unhappy because you were
needing…?”
Woman: “Are you feeling unhappy because you feel like I don’t
understand you?”
Marshall: Notice you are focusing on what he is thinking and not
on what he is needing. Instead of hearing that he’s
unhappy because he thinks you don’t listen, focus in
what he’s needing by saying, “Are you unhappy
because you are needing…”
Woman: “Are you unhappy because you are needing to be
heard?”
In that way it makes a big difference. I see what’s
going on for him without hearing that I have done
anything wrong.
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Paraphrasing
After we focus our attention and hear what others are observing,
feeling, and needing and what they are requesting to enrich their
life’s, we may wish to reflect back by paraphrasing what we have
understood.
When we reflect a message back to the other party it offers them

time to reflect on what they have said and an opportunity to dig
deeper into themselves, and correct us if we misunderstood.
NVC suggests that our paraphrasing take the form of questions

that reveal our understanding focusing on:
a) What you are observing:

“Are you reacting to how many evenings I was gone last week?”
b) How others are feeling and the needs generating their feelings:
“Are you feeling hurt because you would have liked more
appreciation of your efforts than you received?”
c) What others are requesting:

“Are you wanting me to tell you my reasons for saying what I did?”
Incorrect paraphrasing:
Don’t ask for information without sensing the speaker’s reality. I’ve
found that questions like these are not the safest route to obtain
the information we seek.
a) “What did I do that you are referring to?”

b) “How are you feeling?” “Why are you feeling that way?”
c) “What are you wanting me to do about it?”
Pieces of advice
• It is safe to assume that speakers expressing intensely

emotional messages would appreciate our reflecting these
back to them.
• When we paraphrase, the tone of voice we use is highly
important. When they heard themselves reflected back,
people are likely to be sensitive to the slightest hint of
criticism or sarcasm.
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• When we are experiencing strong emotions and asking for
information, better to first express our own feelings and
needs.
All criticism, attack, insults, and judgments vanish when we focus

attention on hearing the feelings and needs behind the message.
The more we practice in this way, the more we realize a simple
truth: behind all those messages we have allowed ourselves to be
intimidated by are just individuals with unmet needs appealing to
us to contribute to their well-being.
The goal is “connecting with the human being in front of us”,

instead of applying the process “correctly” or trying to change the
other person’s behavior.
Sustaining empathy
I recommend allowing others the opportunity to fully express

themselves before turning our attention to solutions either to their
request or to our own desire to express ourselves. An initial
message is often the tip of the iceberg. By maintaining our
attention on what’s going on within others, we offer them a chance
to fully explore and express their interior selves.
Staying with empathy, we allow speakers to touch deeper levels of

themselves.
Mother: “My child is impossible. No matter what I tell him to do,

he doesn’t listen.”
Marshall: “It sounds like you’re feeling desperate and would like
to find some way of connecting with your son” –
reflecting her feelings and needs.
Mother: “Maybe it’s my fault. I’m always yelling at him.”
Marshall: “Are you feeling guilty because you would have liked to
have been more understanding of him that you have
been at times?” – (staying with the feelings.)
Mother: “I’m just a failure as a mother.” (going deeper)
Marshall: “So you are feeling discourage and want to relate
differently to him?” - we continue to remain with the
feelings and needs and persist in this manner until the
person has exhausted all her feelings surrounding this
issue.
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We know the speaker has received adequate empathy when:
a) we sense a release of the tension.
b) the flow of words comes to a halt.
Example:
The Situation is a cancer dying husband, wife and NVC nurse,
talking about the physical therapist.
Wife: She’s a bad therapist.

Nurse: (listen empathically to what the wife is feeling and
wanting) Are you feeling annoyed and wanting to see a
different quality of care?
Wife: She doesn’t do anything. She made him stop walking
when his pulse got high.
Nurse: (continue to hear the wife’s feelings and wants) It is
because you want your husband to get better that you
are scared if the physical therapist doesn’t push him, he
won’t get stronger?
Wife: (starts to cry) Yes, I’m so scared!
Nurse: Are you scared of losing him?
Wife: Yes, we’ve been together so long.
Nurse: (listening for other feeling behind the fear) Are you
worrying about how you would feel if he dies?
Wife: I just can’t imagine how I am going to live without him.
He’s always been there for me. Always.
Nurse: So you’re sad when you think of living without him?
Wife: There is no one else besides him. He’s all I have, you
know. My daughter won’t even talk to me.
Nurse: It sounds like when you think of your daughter, you feel
frustrated because you wish you had a different
relationship with her.
Wife: I wish I did, but she is just a selfish person. I don’t know
why I have even bothered having kids. A lot of good it
does me now!
Nurse: Sounds to me that you might be somewhat angry and
disappointed because you want more support from the
family during your husband’s illness.
Wife: Yes, he’s so sick; I don’t know how I am going to get
through this alone. I haven’t anyone… not even to talk to,
except with you here… now. Even he won’t talk about it…
Look at him! (Husband remains silent and impassive.) He
doesn’t say anything!
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Nurse: Are you sad, wishing the two of you could support each
other and feel more connected?
Wife: Yes. (She pauses, then make a request) Talk to him the
way you talk to me.
Nurse: (wishing to clearly understand the need that is being
addressed behind the wife’s request) Are you wanting him
to be listened to in a way that helps him express what
he’s feeling inside?
Wife: Yes, yes, that’s exactly it! I want him to feel comfortable
talking and I want to know what he is feeling.
Using the nurse’s guess, the wife is able to first become aware of
what she wanted and then find the words to articulate it. This is a
key moment: often it is difficult for people to identify what they
want in a situation, even though they may know what they don’t
want. We see how a clear request –“Talk to him the way you talk
to me”- is a gift that empowers the other person. The nurse is now
able to act in a way she knows to be in harmony with the wife’s
wishes. This alters the atmosphere in the room, us the nurse and
the wife now “work together,” both in a compassionate mode.
Nurse: (turning to the husband) How do you feel when you

hear what your wife has shared?
Husband: I really love her.
Nurse: Are you glad to have an opportunity to talk about with
her?
Husband: Yes, we need to talk about it.
Nurse: Would you be willing to say how you are feeling about
the cancer?
Husband: (after a brief silence) Not very good.
The words “good” and “bad” are often used to describe feelings
when people have yet to identify the specific emotion they are
experiencing. Expressing his feelings more precisely would help
him with the emotional connection he is seeking with his wife.
Nurse: (encouraging him to move toward more precision) Are

you scared about dying?
Husband: No, not scared.
Notice the nurse’s incorrect guess does not hamper the continued
flow of dialogue.
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Nurse: Do you feel angry about dying?
Because this patient isn’t able to verbalize his internal experience

easily, the nurse continues to support him in the process.
Husband: No, not angry.

Nurse: (At this point, after two incorrect guesses, the nurse
decides to express her own feelings.) Well, know I am
puzzled about what you may be feeling, and wonder if
you can tell me.
Husband: I reckon, I’m thinking how she’ll do without me.
Nurse: Oh, are you worried she may not be able to handle her
life without you?
Husband: Yes, worried she’ll miss me.
She is aware that dying patients often hang on due to worry over
those they are leaving behind. Patients sometimes need the
reassurance that love ones can accept their death before they can
let themselves go.
Nurse: Do you want to hear how your wife feels when you say
that?
Husband: Yes.
In this dialogue, the wife begin with a complaint about physical

therapist. However after a series of exchanges during which she
felt emphatically received, she is able to determine that what she
really seeks is a deeper connection with her husband during this
critical stage of their lives.
Examples
“You aren’t God!”
“Are you feeling frustrated because you would like me to admit that
there can be other ways of interpreting this matter?” – NVC
“How could you say a thing like that to me?”

“Are you feeling hurt because I said that?” – taking responsibility of
others’ emotions
“Are you feeling hurt because you would have liked me to agree to
do what you requested?” – NVC
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“I am furious with my husband. He’s never around when I need
him.”
“You think he should be around more than he is?” – receiving only
her thoughts
“So you’re feeling furious because you would like him to be around
more than he is? – NVC
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THE POWER OF EMPATHY
While we may easily empathize with our peers and those in less
powerful positions, we may find ourselves being defensive or
apologetic, instead of empathic, in the presence of those we
identify as our “superiors.” It’s harder to empathize with those who
appear to possess more power, status or resources.
Empathy and the ability to be vulnerable
Self-expression become easier after we empathize with others

because we will then have touched their humanness. The more we
connect with the feelings and needs behind their words, the less
frightening it is to open up to other people.
Using empathy to defuse danger
The ability to offer empathy to people in stressful situations can

defuse potential violence. Empathize, rather than put your “but” in
the face of an angry person.
People who seem like monsters are simply human beings whose
language and behavior sometimes keep us from seeing their
humanness.
“The more I was able to focus my attention on his feelings and

needs, the more I see him like a person full of despair whose
needs weren’t been met.” – Statement of a woman after a stressful
situation wit a guy after using NVC.
Empathy in hearing someone’s “No!”
If we take someone’s “no” personally, we may feel hurt without

understanding what’s actually going on within the other person.
When we shine the light of consciousness on the feelings and
needs behind someone else’s “no,” however, we become cognizant
of what they are wanting that prevents them from responding as
we would like. In other words, empathizing with someone’s “no”
protects us from taking it personally.
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Empathy to revive a lifeless conversation
We have all found ourselves in the midst of a lifeless conversation.

This is common when people talk without consciousness of what
they are feeling, needing, or requesting.
How and when do we interrupt a dead conversation to bring it back

to life? I’d suggest the best time to interrupt is when we have
heard one more word than we want to hear. Our intention in
interrupting is not to claim the floor for ourselves, but to help the
speaker to connect to the life energy behind the words being
spoken.
We do this by tuning into possible feelings and needs. Thus, if an

aunt is repeating the story about how 20 years ago her husband
deserted her with two small children, we might interrupt by saying,
“So, Aunty, it sound that you are still feeling hurt, wishing you’d be
treated more fairly.” People are not aware that it is often empathy
that they are needing. Neither do they realize that they are more
likely to receive that empathy by expressing the feelings and needs
that are alive in them rather than by recounting tales of past
injustice and hardship.
I have discovered that conversations that are lifeless for the

listener are equally so for the speaker. What bores the listener
bores the speaker too. Speakers prefer that listeners interrupt
rather than pretend to listen.
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SEEING THE BEAUTY IN OTHERS
Seeing the beauty behind the language (don’t take it

personally)
Nonviolent Communication also shows us a way of seeing the

beauty in the other person at any moment, regardless of their
behavior or language.
One student told me, “I was honest with one of my teachers. I said
I didn’t understand, and I asked her, ‘Would you please explain it
again?’ and the teacher said, ‘Don’t you listen? I’ve explained it
twice already.”
Our tendency is to take others messages personally. If we can

connect with the divine energy behind every message coming at
us, we will hear the beautiful needs that are alive in them. Also, if
we are sincerely trying to connect with the
divine energy in another human being –their
feelings, their needs at the moment- that Try to connect in a
shows the other person that no matter how way that shows the
they communicate with us, we care about other person you
what’s alive in them. When a person trust care about what’s
that, we’re well on our way to making a alive in them.
connection in which everybody’s needs can
get met.
Notice this doesn’t requires that we agree with the other person. It
doesn’t mean we have to like what they’re saying. It means that
we give them this precious gift of our presence, to be present at
this moment to what’s alive in them.
Now, when we put this all together, it looks

like this: We may start a dialogue with the No matter how
other person by telling then what’s alive in us people respond, try
and what we would like them to do to make to connect with
what’s alive in
life more wonderful for us. Then, no matter
them.
how they respond, we try to connect with
what’s alive in them and what would make
life more wonderful for them. And we keep
this flow of communication going until we find strategies to meet
everybody’s need.
If you are feeling you are losing connection, take a deep, deep
breath and bring your attention back to the other person, saying,
“So you’re feeling…” and “you’re needing…” to try to connect again.
55
If the other person say something else, and again you get
triggered, slow down and tale a deep breath to be able to keep
coming back to what is alive in the other person.
How to open people to listen to other options
“Progress is impossible without change,

and those who cannot change their minds
cannot change anything.”
- George Bernard Shaw -
As I’ve said earlier, punishment is a losing game. We want people

to change their behavior, not because they’re going to be punished
if they continue, but because they see other options that better
meet their needs at less cost.
When people feel that we are sincerely showing an empathic

connection and that we understand what needs they’re trying to
meet, that we are not blaming them or judging them, they’re more
open to hearing other options. If they think we have single-
mindedness of purpose to change them, or if they feel they’re
being blamed for what they’re doing, it makes change difficult.
Once people don’t have to defend themselves against our single-

mindedness of purpose to change them, once they feel understood
for what they’re doing, it’s much easier for them to be open to
other possibilities.
If somebody is doing something I don’t like, I try to begin with

empathic connection with the needs they’re trying to meet by
doing what they’re doing and, once I’ve understood that, I suggest
looking for other ways of meeting their needs that are more
effective and less costly.
That’s how we use Nonviolent Communication with people who are

behaving in ways we don’t like. I start by empathically connecting
to what needs of theirs are being met by doing what they do. Then
I let them know what need of mine is not being met by what
they’re doing –the fear I feel by how they behave, or the
discomfort I feel. And them we explore other ways that are more
effective and less costly of meeting both of our needs.
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EXPRESSING ANGER FULLY
The NVC process does not encourage us to ignore, squash, or

swallow anger, but rather to express the core of our anger fully and
wholeheartedly.
Distinguish stimulus from cause
The first step to fully expressing anger in NVC is to divorce the

other person from any responsibility for our anger. We rid
ourselves of thoughts such as, “He, she, or they made me angry
when they did that.” Such thinking leads us to express our anger
superficially by blaming or punishing the other person. The
behavior of other may be a stimulus for our feelings, but not the
cause. We are never angry because of what someone else did. We
can identify the other person’s behavior as the stimulus, but it is
important to establish a clear separation between stimulus and
cause.
“I felt angry because they didn’t respond to my request!”

By equating stimulus and cause, we trick ourselves in thinking that
other’s behavior is the cause of our anger. This is an easy habit to
acquire in a culture that uses guilt as a means of controlling
people. In such cultures, it becomes important to trick people into
thinking that we can make others feel a certain way.
Where guilt is a tactic of manipulation and coercion, it is useful to

confuse stimulus and cause. As mentioned earlier, children who
hear, “It hurts Mommy and Daddy when you get poor grades” are
let to believe that their behavior is the cause of their parent’s pain.
The same dynamic is observed among intimate partners: “It really
disappointed me when you’re not here for my birthday.” Our
language facilitates the use of this guilt-inducing tactic.
We use our language in many different ways to trick ourselves into

believing that our feelings result from what others do. The first
step in the process of fully expressing our anger is to realize that
what other people do is never the cause of how we feel.
Anger is generated when we are finding fault –we choose to play

God by judging or blaming the other person for being wrong or
deserving of punishment. I would like to suggest that this is the
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cause of anger. Even if we are not initially conscious of it, the cause
of anger is located in our own thinking.
For example, if someone arrives late for an appointment and we

need reassurance that she cares about you, we may feel hurt. If,
instead, our need is to spend time purposefully and constructively,
we may feel frustrated. If, on the other hand, our need is for thirty
minutes of quite solitude, we may be grateful for her tardiness and
feel pleased. Thus, this is not the behavior of the other person, but
our own need that causes our feelings. When we are connected to
our needs, whether it is for reassurance, purposefulness, or
solitude, we are in touch with our life energy. We may have strong
feelings, but we are never angry. Anger is a result of life-alienating
thinking that is disconnected from needs. It indicates that we have
moved up to our head to analyze and judge somebody, rather than
focus on which of our needs are not getting met.
In addition to the third option of focusing on our own needs and

feelings, the choice is ours at any moment to shine the light of
consciousness on the other person’s feelings and needs. When we
choose this fourth option, we also never feel anger. We are not
repressing the anger; we see how anger is simply absent in each
moment that we are fully present with the other person’s feelings
and needs.
Use anger as a wake up call
When we judge others, we contribute to violence. I see all anger as

a result of life-alienating, violence-provocative thinking. At the core
of all anger is a need that is not being fulfilled. When we become
aware of our needs, anger gives way to life-serving feelings.
Use anger as a wake-up call. I recommend connecting empathically

with our own needs or those of others. This may take extensive
practice, whereby over and over again, we consciously replace the
phrase “I am angry because they…” with “I am angry because I am
needing…”
Four steps to expressing anger
The first step is to stop and do nothing except to breathe. We

refrain from making any move to blame or punish the other
person. We simply stay quiet.
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Then we identify the thoughts that are making us angry, our
judgmental thoughts.
Then we take the next step and connect to the needs behind that
those thoughts. For example, if I judge someone to be racist, the
need may be for inclusion, equality, respect or connection.
To fully express ourselves, we now open our mouth and speak the
anger –but the anger has been transformed into needs and need-
connected feelings.
“When you entered the room and started talking to the others and
didn’t say anything to me and then made the comment about white
people, I felt really sick to my stomach, and got scared; it
triggered off all kind of needs on my part to be treated equally. I’d
like you to tell me how you feel when I tell you this.”
Offering empathy first
In most cases, however, another step needs to take place before

we can expect the other party to connect with what is going on in
us. Because it will often be difficult for others to receive our
feelings and needs in such situations, we would need first to
empathize with them if we want them to hear us. The more we
hear them, the more they’ll hear us. “Are you feeling…?”
When we hear the other person’s feelings and needs, we recognize

our common humanity. I’ve learned to savor life much more by
only hearing what’s going on in their hearts and not getting caught
up with the stuff in their heads.
Taking our time
Probably the most important part of learning how to live the

process we have been discussing is to take our time. As we have
seen, our anger comes from judgments, labels, and thoughts of
blame, of what people “should” do and what they “deserve.” Take
your time. Collect all such negative judgments and then ask
yourself, “When I make that judgment, what am I needing and not
getting?”
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To practice NVC we need to proceed slowly, think carefully before
we speak, and often just take a deep breath and not speak at all.
Learning the process and applying it both take time.
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THE PROTECTIVE USE OF FORCE
When two disputing parties had an opportunity to fully express

what they are observing, feeling, needing, and requesting –and
each has empathize with the other- a resolution can usually be
reached that meets the needs of both sides. At the very least, the
two can agree, in goodwill, to disagree.
In some situations, however, the opportunity for such a dialogue

may not exist, and the use of force may be necessary to protect
life of individual rights. For instance, the other party may be
unwilling to communicate, or imminent danger may nor allow time
for communication. In these situations, we may need to resort to
force. If we do, NVC requires to differentiate between the
protective and the punitive uses of force.
The thinking behind the use of force
The intention behind the protective use of force is to prevent injury

or injustice. The intention behind the punitive use of force is to
cause individuals to suffer for their perceived misdeeds.
The assumption behind the protective use of force is that people

behave in ways injurious to themselves and others due to some
form of ignorance. The corrective process is therefore one of
education, not punishment. Ignorance include:
• a lack of awareness of the consequences of our actions.

• an inability to see how our needs may be met without
injury to others.
• the believe that we have the “right” to punish or hurt
others because they “deserve” it.
• delusional thinking that involves, for example, hearing a
“voice” that instructs us to kill someone.
Punitive action, on the other hand, is based on the assumption that

people commit offenses because they are bad or evil, and to
correct the situation, they need to be made to repent. Their
“correction” is undertaken through punitive action designed to
make them:
• suffer enough to see the error of their ways.

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• repent.
• change.
In practice, however, punitive actions, rather than evoking

repentance and learning, is just as likely to generate resentment
and hostility and to reinforce resistance to the very behavior we
are seeking.
The punitive use force
Physical punishment, such as spanking, is one punitive use of

force. My personal concern is that children’s fear of corporal
punishment may obscure their awareness of the compassion that
underlines parental demands.
I wonder whether people who proclaim the success of such

punishment are aware of the countless instances of children who
turn against what might be good for them simply because they
choose to fight, rather to succumb, to coercion.
Second, the apparent success of corporal punishment in influencing

a child doesn’t mean that other methods of influence wouldn’t have
worked equally well.
Finally, I share the concerns of many parents about the social

consequences of using physical punishment. When parents opt to
use force, we may win the battle of getting children to do what we
want, but in the process, are we not perpetuating a social norm
that justifies violence as a means of resolving differences?
Punishment also includes judgmental labeling: for example, a

parent may label a child as “wrong,” “selfish,” or “immature” when
the child doesn’t behave in a certain way. Another form is the
withholding of privileges.
The cost of punishment
I was visiting a friend, a school principal, at his office when he

noticed through the window a big child hitting a smaller one.
“Excuse me,” he said as he leapt up and rushed to the playground.
Grabbing the larger child, he gave him a swat and scolded, “I’ll
teach you not to hit smaller people!” When the principal returned
inside, I remarked, “I don’t think you taught that child what you
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thought you were teaching him. I suspect what he learned instead
was not to hit people smaller than he is when somebody bigger –
like the principal- might be watching! If anything, it seems to me
that have reinforced the notion that the way to get what you want
from somebody else is to hit them.”
In such situations, I recommend first empathize with the child who

is behaving violently. For example, if I saw a child hit someone
after being called a name, I might empathize, “I’m sensing that
you’re feeling angry because you’d like to be treated with more
respect.” If I guessed correctly, and the child acknowledges this to
be true, I would then continue by expressing my own feelings,
needs, and requests in this situation without insinuating blame:
“I’m feeling sad because I want us to find ways to get respect than
don’t turn people into enemies. I’d like you to tell me if you’d be
willing to explore with me some other ways to get the respect
you’re wanting.”
Two questions that reveal the limitations of punishment
When our objective is to get somebody to

stop doing something, punishment looks like
an effective strategy. But if we ask ourselves Punishment is a
losing game.
two questions, we would never use
punishment again. Punishment is a losing
game.
• What do we want the other person to do?
We are not asking what we don’t want them to do. And second
question:
• What do we want the other’s person reasons to be for

doing what we want them to do?
As I’ve mentioned, the purpose of Nonviolent Communication is to

create connections so people give to one another out of
compassion –not out of fear of punishment, not out of hope for
rewards, but because of the natural joy we feel of contributing to
one another’s well-being.
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EXPRESSING GRATITUDE IN NVC
When we know how to express and receive gratitude in a certain

way, it gives us enormous energy to sustain our efforts. It is a
reminder of the beauty side of life.
As I’ve said, the spirituality we embrace is to make people

conscious moment by moment that our purpose in life comes from
compassionate giving, compassionate service. There’s nothing
more wonderful than exercising our power in the service of life.
Praising and compliments as damaging judgments
In Nonviolent Communication we suggest not giving compliments

or praise. In my view, telling somebody they did a good job, that
they are a kind or competent person... that’s still using moralistic
judgments.
We suggest that positive judgments are equally as dehumanizing

to people as negative judgments. We also suggest how destructive
is to give positive feedback as a reward.
If you look at the research you will see that, yes, most children and
employees work harder when they’re praised and complimented…
but only for a very short time. It last until they sense the
manipulation, that this is not gratitude from the heart. And when
people sense the manipulation, the production no longer stays
high.
Expressing gratitude in NVC
How we express gratitude in Nonviolent Communication? First, the

intent is all-important: to celebrate life, nothing else. We’re not
trying to reward the other person. We want the other person to
know how our life has been enriched by what they did. That’s our
only intent.
To make clear how our life has been enriched, we need to say three
things to people, and praise and compliments don’t make these
three things clear:
1. What the person did that we want to celebrate, what action

of their part enriched our lives.
2. How we feel about that. What feelings are alive in us as a
result of what they’ve done.
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3. What needs of ours were met by their actions.
The sequence of these ingredients may vary; sometimes all three

can be conveyed by a smile or a simple “Thank you.” However, if
we want to ensure that our appreciation has been fully received, it
is valuable to develop the eloquence to express all three
components verbally.
Example:
After a Nonviolent Communication meeting a woman came an
express her gratitude to me.
Woman: “You are brilliant.”

Marshall: “That doesn’t help. Telling me what I am doesn’t help. I
can see you want to express gratitude, but telling me
what I am doesn’t give it to me.”
Woman: “What do you want me to say?”
Marshall: “What did I do that made life more wonderful for you?
What I did that that really in some way enriched your
life.”
Woman: She open her notebook and said, “You said these two
things.”
Marshall: “Yes that helps, just knowing that I in some way
enriched your life. It would help me to know how you
feel right now.”
Woman: “Oh, Marshall, I feel so relieved and hopeful.”
Marshall: “Ok. And now third, what needs of yours was met by
those two things?”
Woman: “I have never being able to connect with my eighteen-
year-son. All we do is fight. These two things you said
met that need of mine for some concrete direction for
connecting with him.”
Marshall: “Thank you, it is so much more satisfying for me to
know concretely what I did.”
“Marshall, when you said these two things, [showing me her

notes], I felt very hopeful and relieved, because I’ve been
searching for a way to make a connection with my son, and these
gave me the direction I was looking for.”
By hearing the three pieces of information –what I did, how she

felt, and what needs of her were fulfilled- I could then celebrate
the appreciation with her.
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Receiving appreciation
Accustomed to a culture where buying, earning, and deserving are

the standard modes of interchange, we are often uncomfortable
with simple giving and receiving.
NVC encourages us to receive appreciation with the same quality of

empathy we express when listening to other messages. We hear
what we have done that has contributed to others’ well-being; we
hear their feelings and the needs that were fulfilled. We take into
our hearts the joyous reality that we can each enhance the quality
of others’ lives.
Receive appreciation without feelings of superiority or false

humility.
Paradoxically, despite our unease in receiving appreciation, most of

us yearn to be genuinely recognized and appreciated. Ask yourself
this question:
“What appreciation might someone give you that would leave you
jumping for joy?”
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PART III – SPEAKING FOR SOCIAL CHANGE
Psychological foundation of the domination societies
Eight to ten thousand years ago for various reasons a myth

developed that the good life was good people punishing and
conquering bad people. And this myth seemed to support living
under authoritarian regimens or domination societies, the leaders
of which might call themselves kings or czars.
Women will believe that nice women have no needs; thy sacrifice
their needs for their family. Brave men have no needs; they’re
willing to lose their lives to protect the king’s property. At the same
time we developed this way of thinking, of judging one another in
ways that imply that reward is justified and punishment is justified.
We created judicial systems based on retributive justice that
reinforce the idea that reward and punishment are deserved. I
believe that this way of thinking and behaving is at the core of
violence on our planet.
This mindset is not very difficult to cultivate, because all it requires

is getting people disconnected from what’s really alive in them and
other people.
We still have a domination society ruled by gangs. Some gangs call

themselves street gangs. They’re not the ones that scares the
most. Other gangs call themselves multinational corporations.
Some gangs call themselves governments.
These gangs control the schools, and many of them want the
teachers to teach students that there’s right and wrong, a good
and a bad. They want schools to make student work for rewards so
they can be hired later on to work eight hours a day for forty years
of their life doing meaningless tasks.
Having say that, I don’t think the people caught up in domination

systems from the very beginning are bad people overtly trying to
manipulate the masses. Rather, they believe that they are blessed
with being somehow closer to the higher authority.
Let’s look at how Nonviolent Communication can help us transform

“gangs.” I encourage an awareness of how gang behavior affects
how we are educated, what we carry within our self. I’ve been
suggesting that certain language and certain form of
communication have been very destructive.
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Where did this language come from? Where did the predominance
of moralistic judgments and the tactics of punishment and reward
come from? Why do we use them? We learn these tactics because
they support certain gang behaviors.
Creating change in our schools
For example look at our schools. Our schools are doing what they
were set up to do, which is to support gang behavior. Which gang?
In this case it’s the economic-structure gang, the people who
control our business. They control our schools, and they have three
historical goals:
1. Teach people obedience to authority so that when they get

hired they’ll do what they’re told.
2. Train people to work for extrinsic rewards. They want
people to learn not how to enrich their lives, but to receive
grades, to be rewarded with a better high-paying job in the
future. They don’t want people to ask themselves, Is this
product we’re turning out really serving life? No, they just
want them to do what they’re told and to work for a salary.
3. Maintain a caste system and making it look like a
democracy.
It’s the structure that’s the problem, not individuals. Teachers and
administrators within the schools are not enemies. They genuinely
want to contribute to children’s well-being. There are no enemies
here. It’s the gang structure we have set up to maintain our
economy.
The good news is that it can be transformed. We’re now working in

several countries to make radical transformations in schools. We’re
supporting schools, teachers, and students to work in harmony
with the principles of Nonviolent Communication.
Now in some kindergarten schools we have a mediation corner in

the classroom. When a conflict occurred between two girls, the
mediator, sometimes another kid, asked them the basic questions
of Nonviolent Communication. They have all studied it so the girl
didn’t have any trouble answering the questions. Then the
mediator asked the other girl to repeat back what the first one has
said. Then when the first child was understood, the mediator
helped the other girl express herself and helped this girl hear the
other side. In a short time they had resolved the conflict and run
off together. We teach students to mediate as well.
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Changing other social institutions
What about other big gangs? Along with the schools, another major
area of change for us is with the judicial system, with the
government gangs that operate the legal system. I hope that by
now everybody is aware of the failure of the punitive structures
that are part of our judicial system. There need to be a transition
from retributive justice to restorative justice.
Applying restorative justice to change people’s behavior
We need to learn to apply restorative justice. We need to learn not

to punish people when they behave in ways we don’t like.
NVC is very much in harmony with the principles of restorative

justice. The idea is that if we really want to have peace and
harmony, we have to find out what will restore peace and not just
punish the bad guys.
Example:
A person might have been raped. Instead of simply punishing this
person for doing it, it is established by agreement on both sides
that restorative justice in prison will be attempted.
I start by helping the person who has been victimized express the
pain they’ve been experienced. And it’s often deep. Very deep. This
might be a woman who’s been raped who screams pretty strong
things at this person: “I’d like you to die. I want you to be
tortured. You know, you’re a pig.”
Then I help the person who did this connect empathically with the
suffering of the other person, really just to hear the depth of what
that person has suffered.
The first thing they want to do is apologize. They say, “I’m sorry.
You know…”
I interrupt and say, “No, hold it. Remember what I say before. I
want empathy first. I want you to show her that you fully
understand the depth of her suffering. Can you repeat back her
feelings and needs?”
They can’t. I say, “Let me repeat it.” And I transform all what she
said into her feelings and needs. Then I help the other person hear
it. The person who has been raped is experiencing understanding
from the person who did it.
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Then I help him mourn for what he did. Not apologize; that’s too
easy. I help him go inside and look at what he feels when he sees
the suffering of this other person. That requires going deeply into
oneself. It’s very painful, but it’s a healing kind of pain.
Of course, the other person is witnessing this person now sincerely

mourning, not just apologizing. And then I ask, “What was going
on in you when you did this to her? I help him articulate it in terms
of feelings and needs, and I help the victim empathize with that. At
this point there are two different people in the room than the two
who came in.
Transforming enemy images for social change
We want people not only to come out with awareness of how

Nonviolent Communication can be used to transform our inner
world, we want people to see how it can be used to create the
world outside that we want to live in.
First, we need to liberate ourselves from enemy images, the

thinking that says there is something wrong with the people who
are part of these gangs. It’s hard to se that those who are doing
these things are human beings like the rest of us.
In a discussion, once both sides get over the enemy image and
recognize each other’s needs, it’s amazing how the next part,
which is looking for strategies to meet everyone’s needs become
pretty easy by comparison. It’s getting past the enemy images
that’s the hard work.
Mediating between warring tribes
Example:
I once was asked to help mediate a conflict between two tribes in
northern Nigeria.
Marshall: “I’m confident that if anybody’s needs get expressed

and understood we’ll find a way to get everybody’s
needs met. So who would like to begin, please? I’d like
to hear what needs of yours are not being met.”
Tribe A: “You people are murderers!”
Marshall: “Notice I did not say, ‘What do you think of the other
side?’, What needs of yours are not getting met?”
Tribe B: “You’ve been trying to dominate us.”
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Right away, There was two diagnosis with enemy images. Our
training shows that all criticisms, judgments, and enemy images
are tragic expressions of unmet needs.
Marshall: “Chief A, are you expressing a need for safety that

isn’t been met? You have a need for safety. You would
hope that no matter what’s going on, things could be
resolved with nonviolence, correct?”
Chief A: “That’s exactly what I am saying.”
With Nonviolent Communication skills, I was able to hear the need

behind the judgment. But that wasn’t enough. I had to be sure his
needs were heard by the other side.
Marshall: “Would somebody from this side of the table please tell
me back what the chief said his needs were?”
Chief B: “Why did you kill my son?”
Marshall: “Chief, we’ll deal with that issue soon. For the
moment, would you be willing to tell me what the first
chief’s feelings and needs are?”
He was so involved in making judgments of the other side that he

wasn’t able to hear the feelings and needs that I had to helped
articulate.
Marshall: “Chief, what I hear the other chief feeling is anger,

strong anger, because he says he has a need for
conflicts, whatever they are, to be resolved in some
way –other than with violence- so everybody can be
safe. Could you just say that back, Chief, so I’m sure
we’re communicating?”
After two attempts finally, he was able to tell me.
Marshall: “Now that you hear what the needs are of the other
side, I’d like you to tell me your needs.”
Chief B: “They have been trying to dominate us for a long time,
and we’re not going to put up with it anymore.”
Marshall: “Are you upset because you have a strong need for
equality in this community?”
Chef B: “Yes.”
I turned to a member of the other tribe and said,

Marshall: “Could you repeat that so I’m sure that we’re
communicating?”
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I had to repeat that at least another two times before they were
able to see that the other side had anger related to a need for
equality that wasn’t being met.
At the end, they could see that you don’t need weapons to resolve
conflicts when you know how to connect clearly with each other’s
needs.
The fact remains that when people get connected to the needs
behind the anger, frustration, and violence, they move into a
different world. They’re in the world that Rumi, the thirteen-
century Sufi mystic and poet talks about:
“Out beyond ideas of right doing

and wrong doing there is a field,
…I’ll meet you there.”
Making group meetings more productive
In a group much time is wasted when speakers aren’t certain what

response they’re wanting back. When we address a group without
being clear what we are wanting back, unproductive discussions
will often follow.
• Ask the one who is talking “Can you tell me, when you
brought up the discussion, what response you were
wanting from the group?”
• Ask the group if their needs were being met by the current
discussion.
Nonviolent Communication can help us to work better as a team in

order to make our meetings more productive.
Example:
I helped a team that was going into unproductive discussions and
ask me for help.
The meeting began with a man who had clipped an article out of
the newspaper. And then for the next ten minutes everybody was
talking about things that happened to them in the past, what a
racist system it was, and so forth.
Marshall: “Could I break in here? I’d like to ask you all to raise
your hand if you have found the meeting productive to
this point.”
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Not one hand went up –not even by those individuals who had told
stories. So I went back to the gentleman who had started the
conversation and said,
Marshall: “Sir, can you tell me your request of the group? What
did you want back from the group when you read that
article from the newspaper?”
Man: “Well, I thought it was important –that it was
interesting.”
Marshall: “I’m sure you thought it was interesting, but you’re
telling me what you think. I’m asking what you wanted
back from the group…”
Man: “I don’t know what I wanted.”
Whenever we take the attention of a group and present something,

and we are not clear what we want, it’s very likely that we’re not
going to have a very productive encounter. Nonviolent
Communication shows us, whether we are talking with an
individual or a group to be sure to end whatever you’re saying with
clarity about what you want back: What is your request?
Presenting your pain or thoughts without a clear request is likely to

be the stimulus for unproductive discussion.
How to request when we don’t have enough time
Sometimes we need not only to speak

Nonviolent Communication from the heart,
we need to be brief and clear and make the Don’t feel the air
most of short periods of time –or, as they’re with a lot of words.
sometimes called, windows of opportunity. Rather, create a
flow in which the
other person can
My usual approach to soliciting funds tell you what they
would’ve been to go in with a proposal and need to know.
slides and to try to document all the value of
what we are trying to do and get the money.
Sometimes, if we don’t have enough time, is effective to start just

the opposite. We’re here to get some money; what do you need to
hear from us to decide whether you want to give it or not?
We can start from the very beginning by essentially saying to the

other person, what do you need to hear from us to give us what we
came for? In other words, setting it up in the very beginning that
the other person can find out what they need to hear to decide
whether or not thy want to support the change that you’re
interested in.
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I think I got more out of it by letting them tell me what they

needed to hear rather than my using a lot of words that weren’t
going to help.
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NOTES
You are furious and would appreciate …?
Sounds like you are feeling desperate and you’re wondering …. Am
I hearing you right?
Are you reacting to my not having said… ?
Are you feeling… because you would have like …?
Resolving conflicts
What is that you are each needing?
What would you like to request of the

other in relation to these needs?
Can you help me understand what the

problems are and what can be done
about them?
“Could you help me understand what keeps it from getting done?”

“Help me to understand how you came to that.”
“Whoever want to start, I’d like to know what needs of yours are
not being met in this situation. If we can identify everybody’s
needs, and everybody can express their needs clearly, I’m certain
we’ll find strategies for getting everybody’s needs met. So, who
wants to start?”
“Compassion is not religious business, it is

human business, it is not luxury, it is essential
for our own peace and mental stability,
it is essential for human survival.”
- The Dalai Lama -
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WORKSHOP DISCUSSION
Quality of connection
NVC is a combination of thinking and language, that allows us to
create the quality of connection with other people and oneself that
enables compassionate giving to take place. It’s compassionate in
that our giving comes willingly from the heart. We are giving
service to others and ourselves –not out of duty or obligation, not
out of fear of punishment or hope for a reward, not out of guilt or
shame, but for what I consider part of our nature. It’s in our nature
to enjoy giving to one another.

NVC guides us in reframing how we express ourselves and hear
others. Instead of being habitual, automatic reactions, our words
become conscious responses based firmly on an awareness of what
we are perceiving, feeling and wanting. We are led to express
ourselves with honesty and clarity, while simultaneously paying
others a respectful and emphatic attention. In any exchange we
come to hear our own deeper needs and those of others.
Judgments
Instead of attributing the cause of conflict to wrongness in one’s
adversaries, we do our best to think of oneself or others in terms
of human needs and vulnerability –what one might be feeling,
fearing, yearning for, missing, etc.
It is important not to confuse value judgments and moralistic

judgments. Value judgments reflect our beliefs of how life can be
best served; for example we might value honesty, freedom, or
peace.
Blame, insults, put-downs (critical remark), labels, criticism,

comparisons, and diagnoses are all forms of judgment. When we
judge, as a result, we increase defensiveness and resistance from
others.
Responsibility for our feelings

We are each responsible for our own thoughts, feelings, and
actions. What others say and do may be the stimulus, but never
the cause of our feelings. We see that our feelings result from how
we choose to receive what others say or do, as well as our
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particular needs and expectations in that moment. It’s not what
other people do that can hurt you: it’s how you take it.
By equating stimulus and cause, we trick ourselves in thinking that

other’s behavior is the cause of our anger. The basic mechanism of
motivating by guilt is to attribute the responsibility for one’s own
feelings to others. Our language facilitates the use of this guilt-
inducing tactic.
Anger indicates that we have moved up to our head to analyze and

judge somebody, rather than focus on which of our needs are not
getting met. Use anger as a wake-up call. Consciously replace the
phrase “I am angry because they…” with “I am angry because I am
needing…”
It’s very important that when we do express our feelings we follow

that expression with a statement that makes it clear that the cause
of our feelings is our needs: “I feel … because I …”
Acknowledge responsibility in our language

We can replace language that implies lack of choice with language
that acknowledge choice.
• Replace “I have to” with “I choose to… because I want…”,
and “I should” with “I might”.
• Be careful with the words always, never, ever, whenever,
frequently. Sometimes such words are used as
exaggerations, in which case observations and evaluations
are being mixed.
• Be aware of the denial of responsibility when using
impersonal pronouns (it, that makes me feel), mention
only the actions of others or even saying “I feel… because
you…”
Deserving reward and punishment

Life-alienating communication is also associated with the concept
that certain actions merit reward while others merit punishment.
It is in everyone’s interest that people change, not in order to avoid
punishment, but because they see the change as benefiting
themselves.
Punishment is a losing game. We want people to change their

behavior, not because they’re going to be punished if they
continue, but because they see other options that better meet their
needs at less cost.
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Observing without evaluating
When we make an observation about what other people do that we
either like or don’t like, say that without mixing in any evaluation.
That means, when we try to tell people what they’ve done, we
want to go directly to the behavior without mixing in a diagnosis,
When we combine observation with evaluation we decrease the

likelihood that others will hear our intended message. Instead,
they are apt to hear criticism and thus resist what we are saying.
NVC does not mandate that we refrain from evaluating. It only

requires that we maintain a separation between our observations
and our evaluations. Evaluations are to be based on observations
specific to time and context.
Expressing our feelings

To say clearly what’s alive in us at any given moment we have to
be clear about what we feel and what we need.
It is important to have a vocabulary of feelings and clearly

distinguish the expressions of actual feelings that describe what’s
alive in us from words and statements that describe thoughts,
opinion, assessments, and interpretations.
In expressing our feelings, it helps to use words that refer to

specific emotions, rather than words that are vague or general.
Expressing our needs

People would not feel stimulated to help us if they do not clearly
understand our needs, the needs of ours that are connected to our
feelings. “I feel as I do because I need…”
It is when people see the needs of another person that it
stimulates their enjoyment of giving –because we can identify with
needs. All humans have the same basic needs. We see each other
humanness at the need level.
The problem with people who are in touch with their needs is that
they do not make good slaves. We are used to analyze and blame
one another rather than clearly expressing what we need. When
people begin talking about what they need rather than what’s
wrong with one another, the possibility of finding ways to meet
everybody’s needs is greatly increased.
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Emotional liberation
We respond to the needs of others out of compassion, never out of
fear, guilt, or shame. We accept full responsibility for our own
intentions and actions, but not for the feelings of others.
At this stage, we are aware that we can never meet our own needs
at the expense of others. Emotional liberation involves stating
clearly what we need in a way that communicates we are equally
concerned that the needs of the others be fulfilled.
Using specific positive action language

Nonviolent Communication suggests that we make our request
using positive action language. Your language is positive in the
sense that it request what you do want the other person to do,
rather than what you don’t want or what you want them to stop
doing. You want to request an action that involves them doing
something.
We also receive a more favorable answer if we ask for specific

concrete actions that others can undertake rather than vague,
abstract or ambiguous phrasing like “fair treatment”. We can find
ways to express our requests in specific positive action language.
When request are worded in a negative or vague ways, people are
often confused as to what is actually being requested, and
furthermore, negative requests are likely to provoke resistance.

To make sure the message we sent is the message that’s received,
ask the listener to reflect it back and express appreciation when
your listener tries to meet your request for a reflection.
We want to make clear, assertive requests, that people trust as

requests and not demands. In order for them to trust that it’s a
request, they need to know that they can disagree and be
understood. We can help others trust that we are requesting, not
demanding, by indicating that we would only want the person to
comply if he or she can do so willingly.
Anytime somebody does what we ask out of guilt, shame, duty,

obligation, or fear of punishment, we’re going to pay for it. We
want people to act on our request only when they’re connected to
a kind of divine energy that exists in all of us. We’re not doing it to
avoid negative consequences.
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“Learn to analyze any situation only once for the purposes of
learning new lessons. If you are thinking about a mistake over and
over again, then you need to stop! You should not even call it a
mistake. Call it feedback. “1
When we behave in a way we think was not appropriate, we can

learn best from it if we do two things.
1. See the need that wasn’t met by the behavior.

2. Be conscious of the need we were trying to meet by doing
what we did.
When we have our awareness focused on those two needs, I

believe it heightens our ability to learn from our limitations without
losing self-respect –without feeling guilty or depressed.
If we can learn how to emphatically connect with the needs of ours

that wasn’t met, and then look at the part of our self that was
trying to meet the need, we’re better prepared to see what’s alive
in ourselves and others –and to take the steps necessary to make
life more wonderful.

We talk very little if at all about what happened in the past. You
heal by talking about what’s going on in the moment, in the now.
Certainly it’s stimulated by the past, and we don’t deny how the
past is affecting the present, but we don’t “dwell” on it.
Sometimes I begin with empathy and say, “What’s still alive in you
as a result of what I have done?” See, we’re not going into the
past and talking about what I did, but about what’s alive in you
now that’s still there from what happened in the past. We want to
know what a person is feeling and needing at this moment.
The essence of our choices

Make choices motivated purely by our desire to contribute to life
rather than out of fear, guilt, shame, duty, or obligation. When we
are conscious of the life-enriching purpose behind an action we
take, when the sole energy that motivates us is simply to make life
wonderful for others and ourselves, then even hard work have an
element of play in it.
1“The Secret Behind the Secret, How to clear your path to greater manifestations” -
Dr. Eric Amidi
80
We would appreciate what we do if we are motivated purely by the

human desire to contribute to life.
Empathically connecting with others

Empathic connection is an understanding of the heart that involves
connecting with what is alive in the other person at this moment. It
is a respectful understanding of what others are experiencing. It
implies our presence in the moment. It is emptying the mind and
listening with our whole being. We give to others the time and
space they need to express themselves fully and to feel
understood.
Instead of empathy, we tend instead to have a strong urge to give

advise or reassurance and to explain our own position or feeling.
Intellectual understanding of a problem blocks the kind of presence
that empathy requires. When we are thinking about peoples words,
listening to how they connect to our theories, we are looking at
people –we are not with them. The key ingredient of empathy is
presence.
I recommend allowing others the opportunity to fully express

themselves before turning our attention to solutions either to their
request or to our own desire to express ourselves.
Listening behind the message

All criticism, attack, insults, and judgments vanish when we focus
attention on hearing the feelings and needs behind the message.
The more we practice in this way, the more we realize a simple
truth: behind all those messages are just individuals with unmet
needs appealing to us to contribute to their well-being.
Empathizing with the others protects us from taking it personally.
No matter what words people use to express themselves, we listen

for their feelings and needs behind the others statements. Our
tendency is to take others messages personally. If we can connect
with the divine energy behind every message coming at us, we will
hear the beautiful needs that are alive in them.
Everything we do is in service of our needs. When this is applied to

our view of others we’ll see that we have no real enemies, that
what others do to us is the best possible thing they know to do to
get their needs met.
81
Paraphrasing
Reflect back what we have understood by paraphrasing back in the
form of questions that reveal our understanding focusing on the
feelings and needs the other person is expressing as well as their
specific request. When we paraphrase, the tone of voice we use is
highly important. When they heard themselves reflected back,
people are likely to be sensitive to the slightest hint of criticism or
sarcasm.
Sustaining empathy
No matter how people respond, we try to connect with what’s alive
in them and what would make life more wonderful for them. Notice
this doesn’t requires that we agree with the other person. It
doesn’t mean we have to like what they’re saying.
If you are feeling you are losing connection, take a deep, deep
breath and bring your attention back to the other person, saying,
“So you’re feeling…” and “you’re needing…” to try to connect again.
If the other person say something else, and again you get
triggered, slow down and tale a deep breath to be able to keep
coming back to what is alive in the other person.
Bringing a dead conversation to life

The best time to interrupt a conversation is when we have heard
one more word than we want to hear. Our intention in interrupting
is not to claim the floor for ourselves, but to help the speaker to
connect to the life energy behind the words being spoken.
Speakers prefer that listeners interrupt rather than pretend to
listen.
When in a boring group conversation, ask the one who is talking
“Can you tell me, when you brought up the discussion, what
response you were wanting from the group?”
Opening people to listen to other options

When people feel that we are sincerely showing an empathic
connection and that we understand what needs they’re trying to
meet, that we are not blaming them or judging them, they’re more
open to hearing other options. If they think we have single-
mindedness of purpose to change them, or if they feel they’re
being blamed for what they’re doing, it makes change difficult.
Try to begin with empathic connection with the needs they’re trying
to meet by doing what they’re doing and, once we’ve understood
that and reflect it back, I suggest looking for other ways of meeting
their needs that are more effective and less costly.
82
The protective use of force

The intention behind the protective use of force is to prevent injury
or injustice. The intention behind the punitive use of force is to
cause individuals to suffer for their perceived misdeeds, repent and
change.
In practice, however, punitive actions, rather than evoking
repentance and learning, is just as likely to generate resentment
and hostility and to reinforce resistance to the very behavior we
are seeking.
in the punitive process, are we not perpetuating a social norm that

justifies violence as a means of resolving differences?
• What do we want the other person to do?

• What do we want the other’s person reasons to be for
doing what we want them to do?
Expressing gratitude
The intention by expressing gratitude is all-important: to celebrate
life, nothing else. We’re not trying to reward the other person. We
want the other person to know how our life has been enriched by
what they did. That’s our only intent.
83
10 STEPS TO PEACE
(1) Spend some time each day quietly reflecting on how we would
like to relate to ourselves and others.
(2) Remember that all human beings have the same needs.
(3) Check our intention to see if we are as interested in others

getting their needs met as our own.
(4) When asking someone to do something, check first to see if we

are making a request or a demand.
(5) Instead of saying what we DON'T want someone to do, say

what we DO want the person to do.
(6) Instead of saying what we want someone to BE, say what

action we'd like the person to take that we hope will help the
person be that way.
(7) Before agreeing or disagreeing with anyone's opinions, try to

tune in to what the person is feeling and needing.
(8) Instead of saying "No," say what need of ours prevents us

from saying "Yes."
(9) If we are feeling upset, think about what need of ours is not
being met, and what we could do to meet it, instead of
thinking about what's wrong with others or ourselves.
(10) Instead of praising someone who did something we like,

express our gratitude by telling the person what need of ours
that action met.
84

Non Violent Communication Marshal Rosenberg

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Non Violent Communication Marshal Rosenberg

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NONVIOLENT COMMUNICATION

Extracts from Marshall Rosenberg books:

When you’re busy judging people,

What people say about Nonviolent Communication

PART I - THE MECHANICS OF SPEAKING PEACE

The two questions

COMMUNICATION THAT BLOCKS COMPASSION

OBSERVING WITHOUT EVALUATING

IDENTIFYING AND EXPRESSING FEELINGS

THE NEEDS AT THE ROOT OF FEELINGS

REQUESTING THAT WHICH WOULD ENRICH LIFE

PART II – APPLYING NVC

CHANGE WITHIN OURSELVES

THE POWER OF EMPATHY

SEEING THE BEAUTY IN OTHERS

EXPRESSING ANGER FULLY

THE PROTECTIVE USE OF FORCE

EXPRESSING GRATITUDE IN NVC

PART III – SPEAKING FOR SOCIAL CHANGE

Psychological foundation of the domination societies

What people say about Nonviolent Communication

• NVC is a powerful methodology for communicating in a way

Foreword by Arun Gandhi

We often don’t acknowledge our violence because we are ignorant

Nonviolence means allowing the positive within you to emerge. Be

If we change ourselves we change our world and changing

Nonviolent Communication is a giving and receiving of messages

It requires great honesty and openness, developing a certain

Everything we do is in service of our needs.

NVC is a combination of thinking and language, as well as a means

The primary purpose of Nonviolent Communication is to connect

A way to focus attention

NVC guides us in reframing how we express ourselves and hear

PART I - THE MECHANICS OF SPEAKING PEACE

The two questions

What’s alive in us?

Nonviolent Communication as we’ll see, suggests how we can let

What can we do to make life more wonderful?

So these two questions are the basis of Nonviolent

The NVC Process

We focus the light of consciousness on four areas –referred as the

1. The concrete actions we are observing that are affecting

2. How we feel in relation to what we are observing

3. The needs, values, desires, etc. that are creating our

Two parts of NVC

Part of the NVC is to express these four pieces of information very

Connecting with Our Intention:

COMMUNICATION THAT BLOCKS COMPASSION

Certain ways of communicating alienate us from our natural state

I believe that violence comes because of how we were educated,

We have learned to think in terms of moralistic judgments of one

Diagnosis, judgments, analysis, criticism, comparisons

Blame, insults, put-downs (critical remark), labels, criticism,

When we judge, as a result, we increase defensiveness and

“The problem with you is that you’re too selfish.”

It is important not to confuse value judgments and moralistic

There is a considerable less violence in cultures where people think

In most of the violent TV programs children watch, the hero either

At the root of violence is a kind of thinking that attributes the

We are each responsible for our own thoughts, feelings, and

“I cleaned my room because I had to.” – impersonal forces.

We can replace language that implies lack of choice with language

“They made me sit there without moving

Communicating our desires as demands